NAME: ANGEL JOY N.

LUNETA SECTION: 12- AQUINAS

PRE- ASSESMENT

1. 40- meter dash yard 9. Curl- up

2. Money drop test 10. Push- up
3. Illinois test 11. Trunk- lift
4. Stick flip test 12. 3- minute step test
5. Planking 13. One- foot stand
6. 1 kilometer run and walk 14. Shuttle run
7. Basketballs pass 15. Ruler drop test
8. Standing long jump 16. Static squat test

HEALTH- RELATED FITNESS

 Planking
 1 kilometer run and walk
 Standing long jumo
 Curl- up
 Push- up
 Trunk- lift
 3- minute step test
 Static squat test

SKILL- RELATED FITNESS

 40- meter dash yard

 Money drop test
 Illinois test
 Stick flip test
 Basketballs pass
 One- foot stand
 Shuttle run
 Ruler drop test
Activity 1:

1. Study the picture below

2. In 2-3 paragraphs define physical fitness in your own personal insights.
 Physical fitness refers to the ability of an individual’s body system to work and
execute activities efficiently that will surely help in improving wellness and in
achieving healthy living. It is our capacity to accomplish daily routines and
activities with optimal performance, endurance and strength with the
management of stress and fatigue.

In my insight physical fitness really played a major role in our lives and our well-
being, it is not just about completing an intense level of activities but it also
focuses in our capability, on how we can be able to manage and withstand
difficulties. Being physically fit allows us to become competitive and think
optimistically, to encourage us and help us withstand stress and possible
challenges.

Activity 2:

1. At home, find 2 partners to discuss the difference between fitness, illness,

health and wellness.
2. After the discussion, present your ideas in a given format below the
pictures.

FITNESS ILLNESS HEALTH WELLNESS

Specifically refers to Negative Optimal health Positive component
physical health component
The condition of being State of feeling ill
State of being free Opposite of illness
physically fit from disease and
illness
Ability to live a Disease/ period State of complete State of being in
satisfying life of sickness physical, mental good physical and
affecting our body and social well- optimal health
being
Ability to perform task State of being in Central to human State of being well
easily and efficiently bad/ poor health happiness and well-
being
The condition of being Condition Optimal well- being State of being in
sustainable to perform affecting our that contributes to good condition
a specific task health quality of life and among various
economic progress aspects(mental,
social, physical,
 emotional and
spiritual)
Activity 3:

THE IMPORTANCE OF PHYSICAL FITNESS

We all know that physical fitness played an important role in our lives but a lot of
people still doesn’t take it seriously and still doesn’t know how physical fitness can really
change and affect our way of living. Fitness is a lifestyle and exercise is an important
part of a healthy lifestyle. The recommended proper exercise is about 30 minutes a day
and five times a week, there are many reasons why people wanted to exercise but
above all those reasons we must know the benefits of doing it, it can reduce health
problems, it can boost brain functions, improve our mental health, it can train discipline
and instill confidence. Physical fitness helps us develop ourselves, it develop our sense
of accomplishment and our ability to withstand challenges and also being physically fit
makes us healthy in and out.

Proper exercise can reduce health problems such as obesity, heart disease,
diabetes, hypertension, osteoporosis and etc. It can help us lose visceral fat that
surrounds our organs that may lead to those chronic diseases mentioned; also, smarter
food choices and proper diet can help us reverse those chronic diseases. Being
physically fit makes us smarter, when we exercise properly; our heart is going to pump
more oxygen into our brain and throughout our body causing the release of tons of
hormones which will provide a nourishing environment for the growth of new brain cells
and it may also act as a first aid kit on damaged brain cells, it’s healing our mind and
make us prepare from mental stresses that we may possibly encounter. Physical fitness
doesn’t just make us look better; it will lead us to a better and healthier life.
Check your progress!

1. Compare and contrast Health and Skill related fitness.

o Health-related fitness activities can be integrated into everyday activities
that are often characterized as lifetime activities. In contrast, skill-
related physical fitness includes health-related components, but it also
covers components related to physical performance.

2. List five basic components of HRF.

 Cardiorespiratory endurance( cardiorespiratory fitness)
 Flexibility
 Muscular strength
 Muscular endurance
 Body composition

3. List all basic components of SRF.

 Agility, balance and coordination
 Power
 Speed
 Reaction time
Activity 4:

 Neck Stretch

 Shoulder Rolls
 Side Arm Stretch

 Triceps Stretch
 Hamstring Stretch

 Quadriceps Stretch
 Outer Thigh Stretch

 Inner Thigh Stretch

 Calf Stretch

 Knee bends/ Squat

Practice:

BMI= Weight [ in kilograms] / Height in meters or W/(H)2

1. W= 54kg
H= 158cm
BMI= 54/ (1.58)2
=21.63= HEALTHY
2. W= 70kg
H= 186cm
BMI= 70/ (1.86)2
= 20.23= HEALTHY
3. W= 37kg
H= 157kg
BMI= 37/ (1.57)2
=15.01= UNDERWEIGHT
4. W= 45kg
H= 132cm
BMI= 45/ (1.32)2
= 25.83= OVERWEIGHT
5. W= 55kg
H= 5’6” ft
BMI= 5’6” ft= 167.64cm
= 55/ (1.68)2
= 19.49= HEALTHY
6. W= 67km
H= 155cm
BMI= 67/ (1.55)2
= 27.89= OVERWEIGHT
7. W= 95kg
H= 153cm
BMI= 95/ (1.53)2
= 40.58= OBESE
8. W= 105kg
H= 168cm
BMI= 105/ (1.68)2
= 37.20= OBESE
9. W=54kg
H= 175cm
BMI= 54/ (1.75)2
= 17.63= UNDERWEIGHT
10. W= 60kg
H= 5’9” ft
 BMI= 5’9” ft= 175.26cm
= 60/ (1.75)2
= 19.59= HEALTHY
Activity 1: FITNESS LIFESTYLE SELF- EVALUATION

1. Explain the fitness program that you have undertaken inside and outside
the campus for the entire school year.

o Being stuck at home for how many months made me somewhat

engrossed in developing myself, I’ve noticed that I am gaining weight and
having lot of belly fats and I eventually decided to work on it so I’ve done
some workouts by watching and following Roberta’s Gym. I also discipline
myself to undergone healthy diet and to eat fewer amounts of rice and
carbs.

2. Briefly evaluate the activities presented in this module and its impact on
the quality of your life. Indicate what you feel will be needed for you to
continue to adhere to an active and healthy life-style.

o The activities presented in this module really have a great impact to me, it
made me undergone some health and skill related tests to help me
develop and improve my skills in various aspects, for me, to be able to live
life in a more healthy way. It allows me to discover my weaknesses in
certain areas so that I can be aware and do something to work it, the
activities serves as a challenge for me especially the exercises for upper
body and the alternate-Hand Wall-Toss Test. Completing the tests makes
me feel at ease, gives me a sense of accomplishment and serves as
motivation for me to continue and do better.

 REFLECTION QUESTION:

a. Has you level of physical activity increased compared with the

beginning of the school year?

o Yes, I somewhat felt better physically compared earlier this year, when I
started working out again, the first few days were difficult for me but as
time passes I can be able to adapt and bear with it.
 b. Do you participate regular fitness and exercise programs that include
cardio-respiratory endurance, muscular strength, and flexibility
training?
o Yes, I participated in exercise programs that include cardio- respiratory
endurance, muscular strength and flexibility but I wouldn’t be able to do it
regularly.
c. Are you able to take pride in the lifestyle changes that you have
undertaken over the last several weeks? Have you rewarded yourself for
your accomplishment?

o Yes, I can be able to take pride in the lifestyle changes that I have
undertaken over the last several weeks but I feel like it is still not enough
to reward myself for I still want to achieve more.

ACTIVITY 2: ZUMBA TO THE BEAT

 REFLECTION QUESTION

o YOU:

1. How do you feel about the activity?

 I felt happier than before in doing this activity because aside
from the benefits a dance work-out can give to my body I can
also be able to encourage my friends to join me.

2. Were you able to perform the activity with confidence?

 Definitely yes, I can be able to perform it with confidence, in
fact, we all did it with confidence as we really love to dance and
we really wanted to do a dance work-out together.

3. What do you think one should posses to be able to perform the

different movements and why?
 I personally think that motivation and confidence are the things
one should posses to be able to perform the different
movements of a dance work-out, a person’s motivation to be fit
and healthy will make him/ her engage into doing such kind of
activities and one’s confidence will showcase its motivation by
performing different movements properly.
o PARTICIPANTS:
 PARTICIPANT 1( Kaye)
1. How do you feel about the activity?
 I felt happy and enjoy.

2. What did you learn after the dance work-out?

 I’ve learned that dance work-out can help us boost our energy
and also can make us happy.

3. Were you able to perform the activity with confidence?

 Yes, I am surely able to do this activity with confidence.

4. How important physical activity to improve your health?

 Physical activities will help us to become more active and
healthy, not just physically but also mentally.

 PARTICIPANT 2
1. How do you feel about the activity?
 I felt tired yet happy because of the fun music and steps.

2. What did you learn after the dance work-out?

 I learned some of the basic steps of a dance work-out.

3. Were you able to perform the activity with confidence?

 Yes, I was able to perform the activity with confidence because
it is so fun; it makes me happy and it really boosts my
confidence.

4. How important physical activity to improve your health?

 Physical activity is important to improve my health because it
gives me energy to be more productive and it helps me have a
healthy body.
PHOTOS TAKEN DURING THE ACTIVITY:
ACTIVITY 5: FITT PLAN

1. This activity will help you to fulfill and order your fitness plan below.
2. Create you FITT home quarantine plan.
3. Conduct and make a short video presentation or photos about this activity.

PHOTOS TAKEN DURING THIS ACTIVITY:

 Moderate Vigorous
Frequency 2x/week 3-5x/week
Intensity RPE of about 3 RPE of about 6
Time 20-30 minutes 1 hour or more
Type Zumba dance work-out 1000 calorie total body
home work-out
ACTIVITY 5: MY FITNESS PLAN

1. Prepare fitness plan based on the result of your fitness assessment.

2. Write your plan you wish to attain after you engage in the various fitness
and recreation activities in the lesson.
3. Be creative. You can make poster, songs, poems using word “FITNESS”

Areas I will improve/ My fitness test result Activities I will indulge

maintain in
 I will continue to  Partial Curl-Up  Jogging
motivate myself in Test
engaging into Score: 25
fitness.
 I will improve my  Sit and Reach  Swimming
upper body Score: 77cm
strength.
 I will improve both  3-minute Step  Yoga
my health and Test
skill related Score: Good
fitness.
 I will continue to  Push Up Fitness  Biking
do work-outs and Test
make is as my Score: 15
regular routine.
  I will improve  Alternate-Hand-  Table tennis
myself to have Wall-Toss Test
smarter food Score: Good
choices.
 I will improve my  Standing Long  Planking
sense of Jump
coordination. Score:186cm
 I will continue to  Ruler Drop Test  Hiking
challenge myself. Score: 17.6

 Song:

PEANDHEALTH.mp3
PS: IF YOU CAN’T PLAY IT, A SEPARATE FILE IS UPLOADED

Original Lyrics:

Death bed (coffee for your head)

Powfu, Beabadoobee
Don't stay awake for too long I tried to do my best
Don't go to bed But you know that I'm not perfect
I'll make a cup of coffee for your head
I'll get you up and going out of bed I been praying for forgiveness
You've been praying for my health
Yeah When I leave this earth
I don't wanna fall asleep Hoping you'll find someone else
I don't wanna pass away
I been thinking of our future 'cause I'll 'Cause yeah, we still young there's so
never see those days much we haven't done
Getting married, start a family
I don't know why this has happened Watch your husband with his son
But I probably deserve it
I wish it could be me
But I won't make it off this bed
I hope I go to heaven
So I see you once again
My life was kinda short
But I got so many blessings
Happy you were mine
It sucks that it's all ending
Don't stay awake for too long
Don't go to bed
I'll make a cup of coffee for your head
I'll get you up and going out of bed
(yeah, ayy)
And I, don't stay awake for too long
Don't go to bed
I'll make a cup of coffee for your head
I'll get you up and going out of bed (ayy,
yeah)
I'm happy that you're here with me
I'm sorry if I tear up
“FITNESS” VERSION:
Don't stay unfit for too long
Don’t just go to bed
If you want to be healthy and happy
Physical Fitness is the key
Yeah
I don't wanna do nothing
I don't wanna pass away
I been thinking of my future 'cause I
wanna see those days
I tried to find ways
On how to healthy
And found physical fitness
That’s just so perfect for me
It has a lot of benefits
It is good for our body
So we won’t leave this earth
Being obese or underweight
When me and you were younger
You would always make me cheer up
Taking goofy videos
While walking through the park
You would jump into my arms
Every time you heard a bark
Cuddle in your sheets
Sang me sound asleep
And sneak out through your kitchen at
exactly 1:03
Sundays went to church
On Mondays watched a movie
Soon you'll be alone
Sorry that you have to lose me
Don't stay awake for too long
Don't go to bed
I'll make a cup of coffee for your head
I'll get you up and going out of bed
And I, don't stay awake for too long
Don't go to bed
I'll make a cup of coffee for your head
I'll get you up and going out of bed
'Cause yeah, it helps us improve our
daily lives
Mental, social, physical
Emotional and spiritual
It’s our ability
To work efficiently
Our capability
To withstand difficulties
To apply in our lives
It’s a blessing with no lies
Fitness is a lifestyle
That makes us walk in style
Don't stay unfit for too long
Don’t just go to bed
If you want to be healthy and happy
Physical Fitness is the key
Don't stay unfit for too long
Don’t just go to bed
If you want to be healthy and happy
Physical Fitness is the key
Exercising 30min a day
For five times a week
That is recommended
To keep your body fit
Taking two and a half hours
In a week
We could live a better life
Without getting weak
We can have optimal performance
Without stress disturbance
Living healthily, that’s what life’s
importance
As fitness helps us get away
With some chronic diseases
And also lowers risks
Of mental illnesses
Don't stay unfit for too long
Don’t just go to bed
If you want to be healthy and happy
Physical Fitness is the key
Don't stay unfit for too long
Don’t just go to bed
If you want to be healthy and happy
Physical Fitness is the key

V. SUMMATIVE TEST

1. C.

2. D.

3. B.

4. C.

5. B.

6. D

7. A

8. B.

9. 43.10

10. D