PINAGKAWITAN INTEGRATED NATIONAL HIGH SCHOOL

Name: __________________________________________ Subject Teacher: ________________________

Grade and Section: ____________________________ Contact No.: _____________________________

4th QUARTER Week 1

Health Optimizing Physical Education 4
Lesson Week 1:
Water or aqua has a certain unique attraction to people of all ages. Children love to engage in water to play,
while adults alike would get lured to take a dip at the sight of a pool or the beach. Water, in its most natural form,
can be a great venue to relax, to workout, to have fun, to pump up the adrenaline, and to challenge one’s limits.
The Philippines, having more than 7, 000 islands, is bound with natural water forms which can host
numerous aquatic activities. There is surely something to do in the different waters of our country, which attract
not only locals but foreigners as well. Aquatic activities may be done in water such as swimming and snorkeling, on
water (surface water) such as surfing and whitewater rafting and under water such as scuba diving.
Some Aquatic Activities:

 Snorkeling- This is peeking through life underneath water by swimming with the aid of a snorkel
and mask. Through snorkeling, one can observe the underwater attractions for a longer period of
time, without the need to constantly resurface to gasp for air, and with relatively lesser effort.
 Scuba diving- this requires certification and you need to undergo a professional training to engage
in such activities. SCUBA is an acronym for Self-Contained Underwater Breathing Apparatus. It is a
diving method where a diver uses a regulator as the breathing apparatus and a tank with
compressed air which enables the diver to breathe normally underwater. With these equipment, a
diver can explore underneath water for a longer period of time and at greater depths.
 Canoeing and Kayaking- A great way to explore the rivers, lakes, canals, and other bodies of water
is through the use of a boat. Canoeing and kayaking are two floating crafts that may take anyone to
places in the water that are even difficult to access by any other means. They both need a paddle
for propulsion and steering. A kayak has a covered deck, while canoe is wide open. Kayakers
extend legs and are seated low or sometimes on the deck. It uses a double-bladed paddle. While
Canoer sits on raised seat or kneels on the bottom of the boat and uses a single-bladed paddle. In
the early days, both boats were constructed and used for a day-to-day economic need, the canoe
for transporting goods and people and the kayak for hunting marine life.

Assessment is an important aspect of learning. It gives feedback in terms of what to improve, say instruction,
facility, or even the specific type of classroom procedure. Since most of the people are afraid in water activities let us
assess ourselves how can we cope up in different barriers.
WEEK 1: WRITTEN WORK NO. 1

1. What are the common factors or barriers to your participation in water sports?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
2. How do you intend to address or cope with these barriers to participation?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
3. How do you get the needed support from your classmates, friends and family?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

_________________________________________________
Parent’s Signature

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4th QUARTER Week 2

Health Optimizing Physical Education 4
Lesson No . 2

FITT PRINCIPLE

WHAT IS AQUATIC FITNESS?

Aquatic Fitness is defined as activities performed in the water that promote and enhance physical and
mental fitness. Aquatic Fitness is typically performed in a vertical position in shallow and/or deep water. There are
numerous applications to appeal to a wide variety of participants. The water’s unique properties allow the pool to
provide an environment for people of all abilities. Buoyancy creates a reduced impact exercise alternative that is
easy on the joints, while the water’s resistance challenges the muscles. Water lends itself to a well-balanced
workout that improves all major components of physical fitness -- aerobic training, muscular strength and
endurance, flexibility and body composition. Shallow water programming is performed in waist to chest depth. The
feet remain in contact with the pool bottom during most of the workout providing a low impact training option.
Deep water programs, on the other hand, are performed in water depths that allow the participant to remain
vertical (upright) and yet not touch the bottom. Flotation equipment is utilized to maintain correct alignment and
provide a truly non-impact workout.
AQUATIC EXERCISE IS JUST LIKE ANY OTHER FORM OF EXERCISE… IT IS WHAT YOU MAKE IT! HOW CAN
I BENEFIT MOST FROM AQUATIC FITNESS? REMEMBER F.I.T.T! In order to obtain the most benefits from any
exercise program, you must have a F.I.T.T. program:

Frequency It refers to the number of sessions in a given time period, usually in a week. Exercise
at least 3 to 5 times a week. Some people exercise 5 to 7 times per week, but it is
suggested at least one day of rest per week.
Intensity It refers to how hard the exercise is or how much work is being done in the exercise.
Every time you exercise you need to achieve the same intensity level gradually, over
weeks, increasing that level to improve your fitness level especially for
cardiovascular benefits.
Time It refers to the amount of time you are engaged in a exercise or the duration. When
you exercise, the duration of your workout should range from 20 to 60 minutes. For
cardiovascular benefits exercise at a moderate intensity level, should be maintained
for 20 to 45 minutes.
Type It refers to the type of activity selected. Choose activities that are enjoyable, as these
are the ones that you would most pursue for a longer period of time. VARY YOUR
WORKOUT! The type of workouts you participate in helps to determine the types of
benefits you achieve. Because different muscles are used in different activities you
should participate in several types physical fitness benefits. There are many types of
water exercise classes to address the different physical fitness components. Try
getting involved with several different classes, altering your workouts.

FITT EXAMPLE

Frequency 4 days weekly

Intensity moderate intensity
Time 25 minutes 20 rep
Type Walk around the block Wall push ups (strengthening)
(aerobic)

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 PINAGKAWITAN INTEGRATED NATIONAL HIGH SCHOOL
Name: __________________________________________ Subject Teacher: ________________________
Grade and Section: ____________________________ Contact No.: _____________________________

4th QUARTER Week 2

Health Optimizing Physical Education 4

WEEK 2: WRITTEN WORK NO. 2

Now it’s your turn!

(Modular / Online) My FITT Plan
Direction: Let’s say you are interested in joining aquatic activities and you need to plan
your own FITT program. Fill out the FITT worksheet below.

FITT WORKSHEET

F Frequency

I Intensity

T Time

T Type

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4th QUARTER Week 3
Health Optimizing Physical Education 4
Lesson No . 3
There are varied activities where one can use the canoe or kayak. It ranges from the more relax-paced
activities like bird-watching or fishing to the extremely challenging activities like bird-watching or fishing to
the extremely challenging activities on the white water rivers. Usually, the boats are designed to fit the
demands of the intended environment and activity may be done in solo, dual, or as a group. Depending on what
one would want to experience, here are some of the paddling activities that one may choose from:
 Sea kayaking is done in open waters such as the ocean or the lake. Kayaks may be a sit-on-top or decked
design.
 Whitewater kayaking or canoeing is paddling down the whitewater rivers. A flat-bottomed boat will
help the boat spin on the water and take on the rapids for practicing various maneuvers. The rounded
bottom will involve paddling downriver from one point to a different point and usually a distance of
several miles.
 Flatwater recreation is a relaxing canoeing or kayaking where you can take a gentle paddle down a calm
river, ocean, or lake to do some sightseeing.
 Sailing is where the canoe or kayak is fitted with a sail.
 Surf kayaking is where the kayak is typically fitted with a fin, rather like a surfboard.
 Marathon racing is a lengthy race down a river using the kayak or canoe.
How is snorkeling done?
1. Testing and Practice. It is best for beginners to try the gears on shallow water. This way, one can get used to
wearing the mask and breathing through the tube. While on shallow water, bend slightly at the waist and squat
until the face is submerged in the water. Relax and breathe through the snorkel while enjoying the aquatic life.
Adjust the strap when the mask is leaking water. It may be loose or too tight. Sometimes a mask that is too tight
can cause leak as well.
2. Floating Position. When one feels quite comfortable using the mask and breathing through a snorkel, it is
time to start floating position with the face down. Relax and practice breathing evenly through the snorkel.
When one inhales, the body goes slightly higher in the water and goes a little lower when exhaling. This
happens because the body becomes buoyant when air enters the lungs.
3. Kicking to Move. The next step is learning to be comfortable with the snorkeling fins. Practice in the deeper
part of the water. Float, then do the basic flutter stroke, the most common underwater kick. This kick helps to
be efficient and fast in moving in the water. Fins should always be submerged otherwise more energy is spent,
which causes a decrease in kicking efficiency and makes one get tired easily. Hands should also be kept on the
side while swimming to reduce drag.
Another common kick used in snorkeling is the dolphin kick. In this kick, both fins should be kept
together while bending the knees and arching the back. Then, straighten the legs and back at the same time.
This will make a forward thrust.
Diving Deeper. If you want to go a little deeper to have a better view of the marine life, one can either use the
“feet-first” dive or the “head- first” dive.
a. “Feet-First” Dive
As described by the name, the feet go down first during this dive. Tread vertically in the water then kick
upward. As the body sinks down, raise arms above the head. Pull the knees to the chest then lower the head.
This will rotate the body to a horizontal position and swim underwater.
b. “Head-First” Dive

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While at horizontal position, kick forward, bend at the hips, and pull knees and arms toward the chest.
Thrust legs straight up and maintain a streamed lined position to glide into the water. Kick with feet to move
deeper down, and then arch back for a horizontal position.

Name: __________________________________________ Subject Teacher: ________________________

Grade and Section: ____________________________ Contact No.: _____________________________

4th QUARTER Week 3

Health Optimizing Physical Education 4
WEEK 3: WRITTEN WORK NO. 3
Activity: (Modular/Online) Aquatic Activities related to MVPA
Directions: Sort the following item whether it is moderate or vigorous activities. Write your answer on the
designated column.

Sea kayaking Swimming

Whitewater kayaking or canoeing Free Diving
Flatwater recreation Scuba Diving
Sailing Snorkeling
Surf kayaking Marathon racing

Moderate Vigorous

Which of the activities listed above are you mostly interested in? State your reason.
________________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________________
________________________________________________________________________________________________________________________________

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 PINAGKAWITAN INTEGRATED NATIONAL HIGH SCHOOL
_________________________________________________
Parent’s Signature

Name: __________________________________________ Subject Teacher: ________________________

Grade and Section: ____________________________ Contact No.: _____________________________

4th QUARTER Week 4

Health Optimizing Physical Education 4
Lesson No . 4
Water has special characteristics that provide a unique environment for activities and good workout.
These characteristics include buoyancy, hydrostatic pressure and enhanced cooling. Buoyancy is the upward
force of the water on the object. This is the reason why boats and people float on water. It also gives a
weightlessness feeling, which makes it easier to move, lift knees, or even jog in water (for some water
activities). Hydrostatic pressure, on one hand, is the pressure exerted by the water equilibrium due to the force
of gravity. In other words, it is the weight of the water pressured down on the object. Hydrostatic pressure is
exerted on the body from all sides and this pressure combined with buoyancy, helps keep standing balance in
water. Water, therefore, helps people who have problems with balance in coordination. Lastly, water has
enhanced cooling characteristic that transfers heat away from the body much quickly than air given in the same
temperature. This is the reason we can stay longer in water and can tolerate longer workouts without feeling
being overheated.
Exercising in the water has additional benefits for the heart than merely exercising on land.  Just
stepping into the pool automatically lowers blood pressure for most people.  Your blood pressure decreases
because when you immerse, it relaxes the blood vessels so that they can carry more blood out to the body,
resulting in less resistance to the heart as it pumps that blood out to the more distal extremities. Another plus is
that the decreased blood pressure lingers for a while after you get out of the pool.  With regular aquatic
exercise, the vessels themselves actually become much more supple.
Target heart rates while exercising in shallow water average about 7 beats per minute lower than the same
intensity exercise on land.  Target heart rates in deep water, where more of the body experiences the hydrostatic
pressure of the water, average about 17 beats per minute lower than the same intensity exercise on land. The exact
number of beats per minute depends on many factors, including the fitness level of the individual. In sum, working
out in the water has so many benefits!  Benefits for the heart include making the heart stronger, decreasing the
resting heart rate, making blood vessels more supple, reducing blood pressure, and increasing stroke volume.
(https://bit.ly/3dake5Y)

The intensity in which effort is expended is essential to the elaboration and control of any exercise
program. Whether an activity is performed on land or in water makes a whole difference, because aspects such
as volume of immersed body, body position and water temperature result in body conditions different from
those seen on land exercise and, thus, influence indicators of the intensity of effort. Considering that heart rate
and perceived effort are the most frequently used indicators for the control of the intensity of effort in water
exercises (https://bit.ly/3rl26v8)
WEEK 4: WRITTEN WORK NO. 4
Activity: (Modular/ Online) Scuba Diving Adventure
Let us pretend that today you are going to scuba dive. It is an activity that you and your friends have
long been planning. Write a short story of what it might be like to scuba dive. How was it like wearing the scuba
gear? How did you feel before the dive or while you were descending? How was your heart rate and perceived
exertion while doing this activity? What colors were they? Was there a problem along the way? Daydream and
run your imagination. Let your creativity run.
Write your answer on a separate sheet of paper.

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_________________________________________________
Parent’s Signature

4th QUARTER Week 5

Health Optimizing Physical Education 4
Lesson No . 5

Safety Reminders in Scuba Diving

The Divers Alert Network or DAN (n.d.) described important reminders especially for new divers. They are
summarized as follows:
Before Diving During the Dive After Dive
 Make sure you are  Breathe normally all the time-never hold your  Stow all gear away
fit to dive. breath on the boat.
 Always listen to  Equalize your ears frequenly as you descend.  Debrief with guide
instructor or dive  Stay aware where you guide and buddy are and buddy and
guide. located. discuss what you
 Plan your dive  Keep an eye on air air gauge. can improve on
depth, time, and  Dive within the limits of your dive computer and the next dive.
safety stop with no deeper than 40 meters.  If you feel
your buddy.  Do not overexert yourself something
 Choose dives that  Do not touch anything. strange, let others
match your skills.  Always ascend slowly from every dive. know.
 Check Equipment  Listen to inner voice. If you have exceeded your  Do not fly until at
thoroughly. comfort level, then abort dive. least 18-24 hours.
 When finishing descent, establish neutral Flying is a
buoyancy, ensure that ears are ok, check your air pressurized
and depth, tighten your weight belt if necessary, environment and
and communicate with your buddy that you are ok. can cause
 Watch your ascent rate on all dives. decompression
 Make safety stop. sickness if
nitrogen has not

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dissipated from
body.

Name: __________________________________________ Subject Teacher: ________________________

Grade and Section: ____________________________ Contact No.: _____________________________

4th QUARTER Week 5

Health Optimizing Physical Education 4
WEEK 5: PERFORMANCE TASK NO. 1
Directions: (Modular) Make a poster and flyer about awareness in personal safety protocol to avoid
dehydration, overexertion, hypo- and hyperthermia during snorkeling, scuba diving or Kayaking and Canoeing.
Your output will be graded using the following rubric:

CRITERIA 3 2 1
Creativity The poster and flyer are The poster and flyer show an The poster and flyer
very creative. ample amount of creativity show minimal
creativity

Clarity There is balance in function The design is good. The The poster and flyer
and design. The poster and poster and flyer state clearly state clearly the
flyer are free from the subject of the poster. subject of the poster
unnecessary detail.

Quality The poster and flyer have
excellent quality. There is
balance in the text and
design. The poster is
understandable even
without oral explanation
The poster and flyer have a The poster and flyer
good quality. The poster is have poor quality
understandable even without
oral presentation

Completeness The poster and flyer have The poster and flyer have The poster and flyer
of complete and detailed many incomplete have many lacking
Information information information information

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_____________________________________________
Parent’s Signature

Name: __________________________________________ Subject Teacher: ________________________

Grade and Section: ____________________________ Contact No.: _____________________________

4th QUARTER Week 6

Health Optimizing Physical Education 4
Lesson No. 6
Let’s Watch this!

How to use the following? Type these links Or Scan these

codes thru your
gadget
Snorkel Gears https://bit.ly/2PmkAhs

Scuba Diving Gears https://bit.ly/3fiPbHP

Kayak and Canoe Paddle https://bit.ly/39blpk4

WEEK 6: PERFORMANCE TASK NO. 2

Activity: (Online/Modular) Choosing Snorkeling Equipment
You are going to snorkel for the first time and you were also given a budget by your parents to buy all
the necessary equipment for snorkeling. You went to the sports store and saw many choices of masks, snorkels,
and fins. (Note: In answering the questions below, attach a sample picture of the mask, features of the snorkel
and kind of fin of your preference.)

1. How will you choose your mask?

_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
2. What feature of the snorkel will you be looking for? Why?
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
3. What kind of fin will you be buying and why?
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

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 PINAGKAWITAN INTEGRATED NATIONAL HIGH SCHOOL

____________________________________________________
Parent’s Signature

Name: __________________________________________ Subject Teacher: ________________________

Grade and Section: ____________________________ Contact No.: _____________________________

4th QUARTER Week 7

Health Optimizing Physical Education 4
WEEK 7: PERFORMANCE TASK NO. 3
(Modular) Case Study
Directions: Read the article below and write a reaction paper about it. Use the guide questions in writing your
paper.
Diving and destructive fishing practices— the collection of aquarium fishes using cyanide, dynamite
fishing, fishing with the use of compressors, and commercial fishing—developed at about the same time in Anilao
in the 1970s. Understandably, the sector most alarmed by this development was the diving industry. “The first
advocates for protection of the coral reefs were scuba-divers who began to frequent Mabini and Tingloy dive sites
in the mid1970s,” recalls Alan White, a coastal resources management expert who owns a weekend house in
Mabini. Together with the visiting divers, the early resorts “were already concerned about the rampant illegal
fishing.” The Anilao Balayan Resort Owners Association (ABROA) was the first organized group outside of local
government that aimed to protect the coastal marine waters of Mabini and Tingloy. Composed mostly of locally-
based resort owners, it was established in the mid-1980s. It sought to promote tourism and address illegal and
destructive fishing, knowing these would be detrimental to their business. Its members supported the
establishment of marine sanctuaries, setting a precedent for close ties between sanctuaries and resorts. In the mid-
1990s, however, ABROA’s leadership kept a low profile after being linked to controversies surrounding a proposed,
but later disapproved, flour mill to be built near Aguila Beach Resort in Barangay Anilao. The association suffered
from internal problems, and eventually became inactive in the late 1990s, further loosening the reins on illegal
and destructive fishing. Other stakeholders came in to help protect the already threatened coral reefs. In the late
1980s, a non-government organization (NGO), the Haribon Foundation, started a community based conservation
project in Barangays San Teodoro and Bagalangit in Mabini. Working with the local government of Mabini, the
group was instrumental in passing several ordinances to combat fisheries abuse between 1990 and 1992.
Spearfishing using scuba gear, the use of sodium cyanide, and the gathering, catching, removing, and taking of
marine tropical aquarium fishes were prohibited. Unfortunately, these ordinances were hardly enforced, since the
corresponding systems and resources were not put in place. The Bantay Dagat (sea patrol) was also established
during the period, but their activities were limited by lack of resources and support. As part of its work, Haribon
organized people’s organizations (POs) such as the Samahang Pangkaunlaran ng San Teodoro, Inc. (SPSTI) in
Barangay San Teodoro, and the Samahan ng Mangingisda para sa Kaunlarang Pangkapaligiran (SMKP) in
Barangay Solo. Together with the Center for Empowerment and Resource Development (CERD), the groups
lobbied successfully for the establishment of the first-ever marine protected area (MPA) in the province of
Batangas in 1991.
Source: https://bit.ly/3tWdBL2

Guide Questions:
1. According to the article, what is the main problem of the said site?
2. What do you think you can do to support their program in combating the problem?
3. How can you motivate others like your friends, classmates and family to participate and support the
organization?
4. How can you also address health/fitness issues and concern in participating and supporting the said
organization?

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___________________________________________
Parent’s Signature

Name: __________________________________________ Subject Teacher: ________________________

Grade and Section: ____________________________ Contact No.: _____________________________

4th QUARTER Week 8

Health Optimizing Physical Education 4
WEEK 8: PERFORMANCE TASK NO. 4
Activity: (Online/Modular) Organizing an Event!
Organizing a leisure activity consumes time, effort and money. You need to plan ahead in organizing
such activity to avoid delays, problems and accidents that might occur during the trip. Also, a budget is very
important as the mentioned activities earlier are somehow expensive from attending trainings, buying some
equipment and other fees that may be needed during the activity.
In this learning competency, you are tasked to plan to join in a group that you have seen in a social
media who are inviting solo joiners to join their trip. Let’s say you are interested in joining one of the aquatic
activities once the pandemic is over. Create a short essay report by answering the given guide questions in
planning and organizing your own first solo joining trip! (just choose one aquatic activity). Do this on the space
below.
Guide Questions:

1. What is the aquatic activity you are interested to join in? Why did you choose this?
2. What are the equipment you need to buy?
3. Where will you do the activity?
4. How much will it cost? (Estimate your own budget so that you can save money.)
5. What are the questions that come into your mind that you need to search so that you will be
more familiarized on it? (List them down)
6. What are the things you will bring? (List them down)

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_______________________________________________
Parent’s Signature

PINHS H.O.P.E. 4 – Gr.12 PINHS