LEARNING

KIT
PE & HEALTH
Curriculum Information:
Education Type: K to 12 Curriculum

Grade Level: Eleven

Learning Area: Physical Education and Health

Intended Users: Educators, Learners

Copyright Information:

Copyright: Yes

Copyright Owner: San Pablo Diocesan Catholic Schools System

Conditions:
Name: Date:
Grade/ Section: Teacher:

Week Let’s Exercise!

1&2

Determine the level of fitness of students.

Identify strength and weaknesses for development and improvement.
Motivate guide and counsel students in selecting sports for recreation, competition and
lifetime participations.

Aerobic Exercises
1. What are strength training exercises?

________________
2. In strength training, hat are reps and how are they different from sets?

______________________

Warm up, stretching and cool down Routine

1. Why is warm up and stretching important for an exercise activity?

________________
2. What is dynamic stretching? When should you practice it?

________________
____

Activity 1

Directions. Make a 3-minute video routine composed of warm up, stretching and cool down.

RUBRICS POINTS SCORE

Suitability of Exercise 10
Concept 10
Technical Skills 10
Focus/Timing 10

TOTAL
 (Enclosure No. 2 to DepEd Order No. 034, s. 2019)
Enclosure 2

Directions. Check your level of fitness. Engage in a Physical Fitness Test.

A BODY COMPOSITION: Body Mass Index (BMI)

1. Body Mass Index (BMI)
Height(meters} I Weight(Kilograms) BMI Classification

B.CARDIOVASCULAR ENDURANCE: 3-Minute Step

Heart Rate per minute
Before the Activity After the Activity

C.STRENGTH
1.Push up 2.Basic Plank
N
um
be
ro
fP
us
h
Ti

up
m
e

D.FLEXIBILITY
1.Zipper 2. Sit and Reach
Test
Overlap/Gap (centimeters) Score (centimeters)
Right Left First Try Second Try Best Score

A. COORDINATION: Juggling Scan:

B.AGILITY: Hexagon Agility Test
Clockwise: Time(@:@) Counterclockwise: Time(@:00) Average

C. SPEED: 40 meter sprint Time:

D. POWER: Standing Long Jump
Distance(centimeters)
First Trial Second Trial

E. BALANCE: Stork Balance Stand Test

Right Foot: Time Left Foot: Time (00:00)
(00:00)
F.REACTION TIME: Stick Drop Test
1st Trial 2nd Trial 3rd Trial Middle Score
Name: Date:
Grade/ Section: Teacher:

Week
3&4 Optimization of Energy

Discussion Points

1. What are the three sources of energy?

A.

B.

C.

2. What are the three energy system? Describe each one.

A.

B.

C.

3. Differentiate locomotor movements from non-locomotor movements.

LOCOMOTOR NON-LOCOMOTOR
4. Label and describe the ATP (Adenosine Triphosphate) Cycle.

ATP ATP

5. When you play, identify the locomotor movements you usually do.
Activity 1
Directions. Perform various locomotor movements for at least 20 minutes. Record how much
exercise you did.
Note: Get a video while doing the activity to make it valid.

Locomotor Movements Time

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.
Activity 2
Directions. The following are the five basic strength training exercises using the body weight
and gravity. Indicate based on your understanding the process on how to perform each
exercise.
Basic Strength Training Processes/Procedures
Exercises
Push Ups 1.
2.
3.
4.
5.
“Supermans” 1.
2.
3.
4.
5.
Crunches 1.
2.
3.
4.
5.
Side Crunches 1.
2.
3.
4.
5.
Squats 1.
2.
3.
4.
5.
Name: Date:
Grade/ Section: Teacher:

Week
4&5 Health Behavior

Discussion Points

1. What are the three main behaviors that affect our health? How do they affect our health?

2. Differentiate Vitamin B1 from Vitamin B2.

3. Give at least 5 foods where we can get Vitamin B-complex.

Name: Date:
Grade/ Section: Teacher:

Activity 1
Directions. Design a simple work out program that involves aerobic and strengthening
exercises. As general rule, a work out consists of the following parts:
1. Warm up 5 to 15 minutes
2. Stretching routine 5 to 10 minutes
3. Aerobic exercises or routine Minimum of 20 minutes
4. Strengthening exercises or routine Minimum of 10 minutes
5. Cool down phase 2 to 3 minutes
6. Cool down stretching routine 5 to 10 minutes

RUBRICS POINTS SCORE

Goal Setting 10
Organization 10
Planning 10
Implementation 10
TOTAL

Activity 2
Directions. Using the various axial movements and dance steps, design your own aerobic
routine, with music.

RUBRICS POINTS SCORE

Suitability of Exercise 10
Concept 10
Technical Skills 10
Focus/Timing 5
Music Selection 5
Choreography/ Cueing 10
TOTAL

Name: Date:
Grade/ Section: Teacher:

Week How Healthy and Fit are you?

6&7

Discussion Points

1. Describe the FITT principle.

2. How does hypothermia happen to an athlete?

3. How to avoid dehydration?

4. What is Prediction Equation formula? What does it measure?

Activity 1
Directions. Determine the following Rate Perceived Exertion (RPE) base on the given ages. Below is the table of
equivalents. Use the formula: AGE-ADJUSTED MAXHR FORMULA= 220- your age.

RPE CATEGORY RATIO SCALE

6 0 no exertion
7 very very light 0.5 very very weak
8 1 very weak
9 very light 2 weak
10 3 moderate
11fairly light 4 somewhat strong
12 5 strong
13 somewhat hard 6
14 7 very strong
15 hard 8
16 9
17 very hard 10 very very storng
18 *Maximal
19 very very hard
20

1. 18 years old

2. 21 years old

3. 25 years old

4. 17 years old

5. 28 years old
Activity 2
Directions. Create and design your own Activity Pyramid.