Physical Education 11

First Semester – Module 3

Health Related Fitness, Physical
Activity Assessment and One’s Diet
Department of Education ● Republic of the Philippines
Physical Education and Health 1 – Grade 11
Alternative Delivery Mode
Module 3 – Health related fitness, Physical Activity Assessment and One’s Diet
First Edition, 2020

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 Physical Education
First Semester – Module 3

Health Related Fitness, Physical

Activity Assessment and One’s Diet

Department of Education ★ Republic of the Philippines

 TABLE OF CONTENTS
Page

COVER PAGE
COPYRIGHT PAGE
TITLE PAGE
TABLE OF CONTENTS

Lesson 1 – HEALTH RELATED COMPONENTS OF FITNESS 1

What I Need to Know 1

What I Know 2
What’s In 2
What’s New 3
What is It 8
What’s More 8
Notes to the Teacher 9
What I Have Learned 10
What I Can Do 10
Assessment 11
Additional Activities 12

Lesson 2 – BARRIERS TO PHYSICAL ACTIVITY 13

What I Need to Know 13

What I Know 14
What’s In 14
What’s New 15
What is It 15
What’s More 16
What I Have Learned 16
What I Can Do 17
Assessment 17
Additional Activities 18

Lesson 3 – ONE`S DIET 19

What I Need to Know 19

What I Know 19
What’s New 20
What is It 21
What’s More 21
What I Have Learned 22
What I Can Do 22
Assessment 23
Additional Activities 24

References 78
 Need a little inspiration for a healthier you? Being physically fit is like
involving in a relationship, you are expected to work on your regular exercise and
you cannot even cheat on your diet and work out. Applying health-related- fitness
components in a well –rounded exercise program supports a higher quality of life
since this is all about your personal health that involves variety of activities which will
benefit your body and your mind. In general, achieving an adequate level of fitness in
all components of HRF is essential to good health.
Remember that our first wealth is our health!

At the end of the lesson, you are expected to:

1. execute health related components of fitness test
2. evaluate test results in different HRF components.
3. self- assess one`s strength and weaknesses

This module will guide the students through the content

of the lesson and will undergo assessments as specified
by the teacher such as:
1. Filling out Health Appraisal Form prior to any physical activity.
2. Answer the pre-test before you go to lesson proper.
1. Read the instructions carefully in conducting Health-related fitness test
and provide own equipment in conducting the test.
1. Observe proper safety measures while performing the test and record the
test result.
1. Answer all the assessment to know how much you have learned in each lesson.

Activity 1: Pre- Test. Matching Type. Direction: Match column A to Column B.

Write the letter of your choice on the space provided.
 A B
E 1. The ability of the heart and lungs to deliver a. Muscular strength
oxygen to working muscles during physical b. Flexibility
activity for a long period of time. c. Muscular Endurance
B 2. The ability of your joints and muscles to move d. Body Composition
In full range of motion. e. Cardiovascular
D 3. The body`s portion of fat, muscle and bone f. Flexed-arm support

C 4. The ability to use your muscles many g. 90 degrees Push-up

times without tiring. h. Hamstring Test
F 5. The amount of force your muscles can i. 3 minute step test
produce or exert.
J 6. The purpose of this test is to measure j. Anthropometric Test
the Body Mass Index (BMI) k. Zipper Test
H 7. A type of test that measures the flexibility
of Hamstring and hips
i 8. A test for cardiovascular endurance on how quickly
your heart rate returns to normal after
exercise.
K 9. A test for flexibility of the shoulder joints
g 10. A test to measure the muscular strength of the
shoulder And upper arm.

In previous lesson, we have discussed that during exercise, the

body uses large amount of energy in three different ways. The ATP/ CP system,
anaerobic system and aerobic system. These are the chemical pathways that cope
with energy production and the products of physical work. In general, the relative
contribution from each system depends on the intensity and duration of the activity. A
basic understanding on how our body uses energy during different forms of exercise
is very useful in designing an effective exercise program. Thus, health-related fitness
test are considered the starting point for designing an appropriate exercise program.
In this lesson, we will have better understanding on
Health-related fitness test which evaluate our overall health and physical status.
Health and fitness are two things that we must take care of to lead a good life since
being physically fit has a lot of advantages and is essential to work correctly and live
productively. Health is wealth and we must take good care of ourselves, therefore,
let`s strive to be healthy!

ACTIVITY 1. Let`s Find Out! Observe the picture and answer the questions below.
 • Describe the picture.

• Which type of physical

activity do you usually do?
• What are the benefits of
doing such activities?

They’re doing a lot of physical activity to stay fit and healthy

I usually do is walking,running,and cycling.
This will help you stay healthy ang physically fit.

In this module, we will learn the value of Health-related components of

fitness, and the HR fitness test.

Physical fitness is defined as a state of good health as a result of exercise and

proper nutrition. Staying healthy is everyone`s priority. Most people understand that
there are benefits that arise from prioritizing physical fitness because active people
generally live longer and enjoys a better quality of life. The key to achieve physical
fitness for health reasons is to give emphasis on health-related fitness components
when doing work out. It is not defined only by what kind of activity you do, how long
you do it, or at what level of intensity but rather over all fitness which made up of 5
main components. These fitness components focus on factors that promote optimum
health and prevent the onset of disease and problems associated with inactivity. You
can determine if someone is physically fit by determining how well they perform in
each component in HRF.

The Health-related fitness (HRF) consist of 5 components namely;

Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Flexibility
and Body Composition.

Cardiovascular Endurance - is the ability of the heart and lungs to work together to
provide the needed oxygen and fuel to the body during sustained
workloads. Physical activity that trains for cardio respiratory endurance
focuses on repetitive, dynamic, and prolonged movements using major
muscles groups.

Muscular Strength - the amount of force muscles can produce. You can train your
muscles to be stronger by lifting heavy weights for a few repetitions.
Muscular Endurance - the ability of muscles to perform continuous without fatiguing.
It is a measure of how long a muscle can withstand a prolonged
contraction or many repeated contractions.

Flexibility - ability of each joint to move through the available range of motion for a
specific joint. It helps to prevent muscular imbalances and allows you to
move about with ease.

Body composition- the amount of mass compared to lean muscle mass bone and
organs. Overall health generally improves when you have lower
amount of fat mass and higher amount of lean muscles.

HEALTH-RELATED FITNESS TEST

1. Anthropometric Measurements
Purpose: To determine Body Mass Index
Material/Equipment Needed: Bathroom scale, Tape measure

Execution:
a. Height. Stand straight, with buttocks and shoulder pressed
against the tape measure. Record the score in centimeters (cm)
b. Weight. Stand straight with weight evenly distributed on the
center of the weighing scale. Record in kilograms (kg)
c. Waistline. Locate your upper hip bone. Place your hands around
your waist, squeezing slightly and then moving your fingers
downward until you feel the top curve of your hips. Place a tape
measure around your stomach above the upper hip bone.
Record in centimeters (cms).
d. Hipline. Place tape measure on the widest part of hip in line with
the pubis.
a. Computation:
a.1. Body Mass Index (BMI) – measure the body mass based
on height and weight that aid in determining weight categories.

BMI = weight in kg.

(height in m)2

Meters is use for height and Kilograms is use for weight. Supposed your
weight is 60 kilograms and height is 1.7 meters; here’s your BMI:

BMI = 60
(1.7)2
= 60
2.89
= 19.53 (normal)
 To identify if you are severely wasted, normal, overweight, obese refer to the table
below.
BODY MAS INDEX CATEGOR
RANGE Y
Below 18.5 Severely Wasted
18.5 - 24.9 Normal
25 - 29.9 Overweight
30 and above Obese

f.Waist to Hip Ratio- measure of body mass-based fats percentage by the relative
measurement of waist and hip.
WHR = Waist Circumference (cm)
Hip Circumference (cm)

2. 3- Minute Step Test

Purpose: Test for cardiovascular Endurance level based on how quickly
your Heart Rate returns to normal after exercise.
Materials/Equipment Needed: Stop watch, 12 inches bench box, a
metronome
Goal: Step on and off the bench for 3 minutes straight while keeping
consistent pace.

Execution:
Stand close to 12 inches bench box (or stairs at home) while
partner will set metronome in 96 beats per minute (bpm). When
ready, start the stop watch, and march up and down. You can rest if
you need to but remain standing. When 3 minutes is up, stop
immediately get your pulse rate. Record the exercise Heart Rate:
bpm

Figure 1. (3 minute-step test)

1. Hamstring and Hip Flexor Test
Purpose: To test flexibility of the Hamstring and hips
Materials/Equipment needed: Protractor
Goal: Keeping both legs straight, lift one leg to the maximum angle with
other leg remains on the floor.
 Execution:
Lie on your back on the floor beside a wall. Slowly lift one leg off the
floor. Keep the other leg flat on the floor. Keep both legs straight.
Continue to lift the leg until either leg begins to bend or the lower leg
begins to lift off the floor. Place a yardstick against the wall to mark the
spot where the leg was lifted. Lower the leg. Using a protractor,
measure the angle created by the floor and the yardstick. Repeat with
other leg.

Figure 2. (Hamstring and Hip Flexor Test)

4. Zipper Test

Purpose: Test for the flexibility of the shoulder joints.

Materials/Equipment Needed: Tape measure
Goal: Raise one arm across back with bent elbow reaching down fingers of
the other hand.

Procedure:
In standing position, with your right hand, reach over right shoulder and
at the same time, place your left hand behind your back to try to touch
the fingers of the right hand. Perform the same test in the left hand.
Measure the distance of overlapped fingers in cm, if they fail to meet
score as a minus or <0. Write zero if the fingertips just touched with no
overlap. Repeat the procedure with the other hand. Record the score.

Figure 3. (Zipper Test)

5. Curl-Up

Purpose: To test the strength and endurance of the abdominal muscles.

Materials/ Equipment Needed: Mat or flat platform Goal:
perform curl-up with proper pacing
 Execution:
Lie flat on the floor. Bend your legs more than 90 degrees with feet
remaining flat on the floor. Lay down with arms extended at the
sides, palm facing
down with fingers
extended
touching the
tape mark. From
that position, curl
your trunk up with
heels in contact with
nd
the floor until your fingers reach 2 marker. Upon reaching, lower
back to the starting position. Repeat one-curl up every 3 seconds.
Continue the curl-ups and stop when you are unable to keep the
pace. Record the number of repetitions.

Figure 4. (Curl-Up)
6. 90-degree Push-Up

Purpose: To measure the strength and

body. endurance of the arms and upper

Materials/Equipment Needed: Mat

Goal: To perform proper push-up for Men
and Women
Execution:
Lie down facing the floor,
place the hands just outside
the shoulders with elbows
bent. Men: Support the body
in a push-up position from the
toes with back, hip and legs
align. Women: Support the
body in a push-up position
from the knees instead of
toes, with back, hip and legs
aligned. Lower the body until
the upper arm is at right angle
or (90 degrees). Repeat as
many times as possible.
 Figure 5. Push UP
7. Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm.
Materials/Equipment Needed: Mat, Stopwatch
Goal: Hold the Push-up position not more than 35 seconds.
Execution:
Follow Push-up procedure 1& 2. From the starting position, lower
the body until the upper arm is parallel to the floor and elbow
flexed at
90 degrees. Hold the position as long as possible. Record the
obtained holding position.
 Figure 6. Flex Arm Support

After performing each HRF components, below are the guided interpretations
for your score:

Rating Scale for Static Endurance

Waist to hip Men Women Classification Score in Seconds
Ratio
Ideal 0.8 0.7 High-Performance Zone 30 and above
Low Risk <0.95-0.9 <0.81-0.84 Good Fitness Zone 20-29
9
Moderate Risk 0.96-0.99 0.81-0.84 Marginal Zone 10-19

High Risk >1.0 >0.85 Low Zone 10

Age 16-26 M F
a e
l m
e a
l
e
Curl-u Push-u Curl-u Push-U
ps ps ps ps
High Can Can execute Can Can
Performanc execut 39 above execute 25 execute
e Zone e 35 above 17 above
above

Good Fitness Zone 24-34 20-28 18-24 12-16

Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 below 15 below 9 below 7 below
 The Health Appraisal Record is designed to determine individual’s safety in
starting an exercise plan. It is important to fill up the form before engaging in any
physical activity.

HEALTH APPRAISAL RECORD

I. PERSONAL DATA:
Name: Gerwin Kane S. MilarGender: Male Age:
16
II. PHYSICAL AND MEDICAL EXAMINATION
Height: 5’8’’ Weight:50kg
Resting Pulse Rate: 60
Blood Type:B

Date of Last Medication2019

III. QUESTIONNAIRE:
To be further of assistance to you, please answer and/or check the answer of the
following questions.
Any hospitalization/ surgery since last medical examination? (YES) (NO) if
YES, please indicate nature of injury/ injuries?
1. Any injury sustained last medical examination? YES NO Check
What was the nature of injury/ injuries? I dont know
1. Have you had any of the following:
a. Chest Pain or difficulty of breathing on physical NO Check NO check
exertion? YES
a. Frequent dizziness or fainting spells?
YES

c. Asthma?YES NOcheck
a. Other lung disease? YES _NO check
a. Diabetes? YES _NO check
a. High Blood Pressure? YES NO check
a. Anemia?YES _NO check
a. Kidney Trouble/ Disease? YES _NO Check
a. Arthritis?YES _NO check
a. Gout? YES _NO check
a. Dislocation? YES Check NO
If yes please indicate what part of the body Left Arm
j. fractures? YES NO Check
3. At present, do you have lumbar/lower back pain? YES _NO Check
1. Other ailments which you have at present that may in a way restrict your physical activity?
Please specify None
5. Are you now under treatment? Y NO
E Check
S
6. Do you engage in regular exercise? Y NO
E Check
S

7. How often do you exercise? M

on
thl
y
8. How long do you exercise? 1h
r
9. When was the last time you exercise? Fe
w
mo
tn
hs
 ag
o
1.
10. Do you smoke? YES NO Check if yes, how many sticks a day?
1. Do you drink alcohol beverages? YES NO Check if yes, how often

I certify as to the correctness of the answers to the above questions.

I certify as to the correctness of the answers to the above questions.
Name and Signature of Students Date: October 31,2020
Gerwin Kane S. Milar
Name and Signature of Parent Date: October 31,2020
Lyra S. Milar

Now, you may be getting ready to perform the different health related
components of fitness to assess your strength and weaknesses. Take note that
warming up before exercise is a good way to reduce the risk of injury and to prepare
yourself physically as well as mentally for the said activity. Start with proper
 Stretching, warming-up and cooling down after performing the test and make sure
you have comfortable clothing and water.

ACTIVITY 2 : Let`s Begin!

Instructions: Perform the following Health-Related Fitness Test with the supervision
of one of your family members. Record your score in a sample Self-Assessment card
below.
1. Anthropometric Measurement
2. 3-Minute step-test
3. Hamstring and Hip Flexor Test
4. Zipper Test
5. Curl-Up
6. 90 degrees push up
7. Flexed arm support

Self-Assessment Card: Health-related fitness Status

Name: Gerwin Kane Milar
Age:16 Sex: Male
Weight:50kg Height:5’8’’
Classification
HEALTH RELATED FITNESS TEST SCORE Analysis/Implication
BMI 15.0 Underweight
Waist Hip Ratio 1.6 Low zone
3-minute step test 2 mins 45 sec
Push- Up 20 good fitness zone
Curl-up 28 good fitness zone
Flex arm 2mins 10 sec
Flexibility 30
Zipper Test 130 cm

Activity 3. Let`s Analyze!

Answer the following Questions below based from the result of your self- assessment
card.
1. What is your strongest HRF Component? My strongest hrf is muscular strength
2. What is your weakest HRF Component? The cardiovascular exercise
3. Which test did you score satisfactory? Poorly? What you should do about it?The curl
ups,its easy and i can do more. The 3minute step test. i need to enhance my
respiratoryto do it longer.
4. How important is HRF in participating physical activity?It will help you stay fit
5. Why is Health related fitness test important in designing exercise program?because
this is good for your body. and to help not getting sicm.
 Activity 5: Let Me Think!
Direction: Identify the following physical activities by writing the Health-related
component of fitness necessary in doing the task. Write your answer on the table
below.
Fetching water Picking fruits from trees Jogging
Swimming Pulling/Pushing heavy object Skipping with a
rope Aerobic Dancing Planking Body Weight Squats
Raking Leaves Line Dancing

Muscul Muscular Flexibili Cardio

ar Endurance ty vascul
Strengt ar
h Endura
nce
body weight squats Fetching water swimming aerobic dancing

planking Picking fruit from trees body weight jogging

squats
pulling/pushing skipping with a rsking line dancing Line dancing
heavy objects leaves

Activity 6. Let`s find out!

Direction: Write the word TRUE if the statement is correct and FALSE if
the statement is wrong. Write your answer on the space provided.
True 1. A person who is physically fit can do a day`s work without undue fatigue.
True 2. A person is flexible if he can move his body beyond normal range motion
 False 3. The meaning of body mass is the group of muscles.
False 4. In performing body mass test, the student should wear heavy shoes.
True 5. The unit of measure used in recording student`s mass is centimeter.
True 6. Meter is used for height and kilograms for weight.
True 7. The purpose of Zipper test is to test the flexibility of the muscles.
False 8. It is not important to fill up the health appraisal record.
True 9. Jogging enhances the work of your cardiovascular system.
True 10. An active lifestyle could decrease the degree of wellness
among individuals.

Activity 7. Let`s begin!

Direction: Give at least 2 examples of physical activities that will help develop the 3
components below.
1. CARDIOVASCULAR ENDURANCE Jogging,Aerobic dance,
Cycling

1. MUSCULAR STRENGTH Push ups, Curl ups

Weight lifting

1. FLEXIBILITY
Zipper test,tip toe, cobra stretch
 Nowadays, the major cause of numerous health issues in our society is the
sedentary lifestyle because many technological advances and conveniences have
made our lives easier and lead us to become less active. People really need to
engage in physical activity to prevent these health problems and maintain a normal
and healthy life. These physical activities have multiple benefits therefore, any activity
that gets you moving, gets your heart rate up, and gives you enough pleasure to do it
regularly is good for you in almost every way. So have fun, be healthy and feel good!
At the end of this lesson you are expected to:
1. identify barriers to physical activity
2. self-assess own ways to overcome barriers to physical activity.

This module will guide the students through the

content of the lesson and will undergo
assessment as specified by the teacher.

1. Answer the pre-test before you go to lesson proper.

1. Read the instructions properly in answering assessment.
1. Answer all the assessment to know how much you have learned in
each lesson.

ACTIVITY 1. PRE-TEST. Multiple Choice. Encircle the letter of the correct answer.
1. Physical activity is good for
a. Preventing bone loss b. helping you fall asleep c. helping manage stress d.
all of the above
2. Which of these is considered exercise?
a. Pleasure walking b. Gardening c. Dancing d. all of the above
2. It is better to exercise alone
a. True b. False c. maybe d. all of the above
2. To help you keep on track with physical activity, it is important to
a. Set activity goal b. drink water c. use cellphone d. call your friends
2. Active living is
a. Having busy social life c. way of life which physical activity is valued
a. About your health problem d. traveling around the world

1. Physical inactivity is dangerous to your health as smoking.

a. True b. False c. Undecided d. None of the above
1. The ability to perform moderate to vigorous levels of activity, and to respond to
physical demands without excessive fatigue.
a. Exercise b. Aerobic exercise c. Physical fitness d. Physical activity
2. A lot of sitting and very little exercise
a. Exercise b. Aeroboc exercise c. Sedentary d. Physical Fitness
2. Why is it so hard to exercise?
a. Too expensive b. Lack of time c. Lack of motivation d. all of the above
1. Being active is good in dealing with stress
a. True b. false c. undecided d. None of the above

In the previous lesson, we discussed the components of health

related fitness and undergo the different types of HR fitness test in which those test
are considered as the starting point to design appropriate exercise program that has
a long term benefit. With that activity, you were able to identify your strength and
weaknesses and the areas which you need to improve. A person stays happier when
he-/ she is fit and healthy that is why we need to engage ourselves in any physical
activity to reduce the risk of having diseases and illnesses. However, some people do
not engage themselves in any physical activity and now you might be wondering why.
Today in our next lesson, we will determine the different barriers
to physical activity and how to overcome those barriers. Changing habits is not easy
but once you start to feel better, you will see the benefits and the changes you`ve
made.

Activity 2: Describe the Picture!

Direction: Describe the picture below. Can you tell what causes this person to act this
way? Write your answer on the space provided, beside the picture.
 Today, we will be learning the different barriers to physical activity and later
you will cite some ways to overcome those barriers.

The role of physical activity in our day to day lives has changed
over the centuries because of modern technological advancement that have made
people less active due to certain barriers to participation. Understanding common
barriers to physical activity and creating strategies to overcome them may help
make physical activity part of daily life. The following are some common reasons
why people remain inactive.
Personal Barriers
1. Lack of interest 6. Lack of encouragement
2. Joint Pain 7. Worries about looks
3. Dislike of going out alone 8. Lack of time
4. Not belonging to a group 9. Discomfort after exercise
5. Lack of energy 10. Social influence

Environmental Barriers
The major environmental barriers are Time, Place, Space,
Climate and Noise. The environment which we live plays a major role on our level of
physical activity. Factors such as Poor street lighting at night and a lack of
convenient places to do Physical Activity, traffic, crime and pollution may also have
an effect. Where we live, learn, work and play appear to have a great deal to do with
how active we are. Creating activity-friendly environment is one way to help people
become inactive such as buildings, streets, and communities that encourage walking
and biking.
 Activity 3. Lead me to Where I am!
Direction: Listed below are examples of physical activity barriers. Draw a line
connecting its type whether PERSONAL or ENVIRONMENTAL barrier.

Follow Up Question:
1. While filling out the PAR-Q form, have you encountered physical activity barrier? Is
there any personal or environmental barrier? If yes, please list id down.

Activity 4: Self-reflection!
Direction: On the table below, list down the barriers you encountered in doing
physical activity.

Personal Environmental
Barriers Barriers
Lack of motivation noisy place
lack of sleep narrow sidewalks
lack of energy pandemic

Follow up Question:
Cite some ways to overcome situations that hinders you to engage in physical
activity.
Activity 5. Let`s Get Physical!
Direction: Imagine that you are writing an article for a health magazine. Your task is
to write an essay about health awareness and encourage the people to become
physically fit by engaging in physical activity. Your essay should be brief and easy to
read. Write your answer on the space provided on the next page.

Activity 6.

Direction: List down suggestions or ways in overcoming the given barriers below.
Write your answer on the space provided.

Barriers to Physical Activity Suggestions in Overcoming Barriers

Lack of Time Time management

Weather Condition You can do it at your house

Fear of injury Be motivated, that you will not get injured

 Lack of resources be creative find something that you can use in your
house
Social Influence don’t mind the bad feedbacks about you.

Activity 7.
Direction: Create a SLOGAN about the importance of engaging Physical Activity.
Write your answer on the box below.
 If we look at the scenario today, we are surrounded by fast food market with
the onset of food delivery apps because it is tastier and you have nothing to do but to
just wait until your order arrived. However, with this kind of lifestyle we are risking our
lives since it may lead to certain diseases. Whereas, if we will eat healthy foods that
contains the right amount of nutrients, it will have a great impact in on our over-all
health and our body will work effectively. To maintain good health, we must have a
balanced diet. Our diet should compromise all essential nutrients which build up our
immunity. So, do you have any idea on what to learn today? Let`s find out!

At the end of the lesson you are expected to:

1. explain the importance of healthy diet
2. create own recipe to help maintain balanced diet
3. self- assess your food intake.

This module will guide the students through the

content of the lesson and will undergo
assessment as specified by the teacher.
1. Answer the pre-test before you go to lesson proper.
1. Read the instructions properly in answering assessment.
1. Answer all the assessment to know how much you have learned in each
lesson.

Activity 1: Let me think!

Direction: Write the word TRUE if the statement is correct and FALSE if the
statement is wrong. Write your answer on the space provided.
True 1. Variety of foods is important element in a well-balanced diet.
False2. Adding salt to cooked food is a healthy habit.
True 3. You can find protein in milk and eggs.
False4. Ice cream contains no fats.
False5. Chocolate gives you lot of energy.
True 6. Eating right food can help you grow healthy.
False7. Soft drink is healthier than pure orange juice.
False8. Potato chips are a healthy way to eat potato.
False9. Thirst is a good indicator of dehydration.
False 10. If I eat lots of fruit I don’t need to eat any vegetables.
In the previous lesson, we discussed about Barriers to Physical
activity in which we create some strategies to overcome them. Identifying
barriers to exercise is therefore the first important step in preparing to start or
maintain an exercise program. There are lots of reasons for not being
physically active, and we have to remember that being physically activity can
influence total food intake. Eating and exercise go hand in hand, when and
what you eat can be important to how you feel when you exercise.
So today, we will learn to eat a healthy balanced diet which is
important in maintaining good health.

Activity 2. Let me find you!

Direction: Find at least 10 words related to healthy diet. Encircle the words in the
word puzzle and write the encircled words on the space provided below.
Directions are vertical, horizontal and diagonal.

D H J I E N E R G Y R Y I P B

O I M N V E O C A D A G F D S

L A V E G E T A B L E S F S U

E A O D G E C W E R A H T O G
N U T R I E N T S Y B A F A A

T Y N D M O S E G T F V R Z R

R U O B O D Y E C A C E U A A

A R T Y U O S A L T A D I C V

H E A L T H Y F O O D S T A S
WORDS FOUND:

These are the words related to healthy diet. Today we will be learning the
importance of healthy diet that helps to protect against malnutrition as well as non-
communicable diseases and self-assess on your daily food intake.

Healthy diet is very essential for good health and nutrition. This
means eating a wide variety of foods in the right proportions, and consuming the right
amount of food and drink helps us achieve and maintain healthy body weight. Eating
lots of vegetables and fruits which are packed with nutrients such as antioxidants,
minerals, vitamins and fiber can protect you against any diseases. It is also important
that people need to watch their intake of food to maintain a healthy diet. Your food
choices greatly affect your health. Here are some ways to maintain a healthy diet:
• Eat plenty of fruit and vegetables
• Eat less fat
• Limit intake of sugar and salt
• Base meals on higher fiber starchy foods like potatoes, bread, cereals, pasta
• Eat some beans, pulses, fish, eggs, meat and other protein
• Drink plenty fluids

An eating plan that helps manage your weight includes variety of foods.
Dark, leafy green, oranges and tomatoes are loaded with vitamins, fiber, and
minerals.

Activity 3. MY MEAL PLANNER!

Directions: On the table below, list down the foods you have eaten for the last 3 days
and write on the remarks column whether it is healthy or unhealthy.

DAY 1 Remarks DAY 2 Remarks DAY 3 Remarks

BREAKFAST Bread Healthy Egg and healthy Hotcake healthy

milk
SNACK Oishi Unhealthy Chocolate unhealthy coke unhealthy
LUNCH Fried Unhealthy Sisig unhealthy afritada healthy
chicken
 DINNER Sinigang Healthy Chapsuy Healthy Tinapa healthy

Guide Questions:
1. Do you have a healthy eating habit? Why did you say so? Explain
No because i eat unhealthy foods.and its not good for my health
Activity 4. Fill me up!.

Direction: Make a balanced food plan for one day. On the pyramid below, draw at
least 1 food that you selected according to the amounts that we should consume
daily and the nutrients they contain.

The Food Pyramid

Guide Questions:

1. Why is it important to maintain healthy diet?

1. In your self-check, what are some foods you think you should refrain from
eating? Why?
2. What are the foods that you should continue eating? Why?

Activity 5: My Recipe!
Direction: Create your own recipe in making a healthy salad and explain the
procedure and the nutrients that we can get based from the ingredients that you use.
Write your answer on the space provided for.
Activity 6: Multiple Choice
Direction. Encircle the letter of the correct answer.
1. Healthy foods will make you
a. Strong b. sick c. green d. tasty
1. You should eat cookies
a. All the time b. once in a while c. instead of oatmeal d. to grow strong
2. Which of the following is true about the way we should eat to achieve healthy diet.
a. Eat fruit and veggies because it has all the nutrients

b. Do the best we can but take supplements

c. Eat a wide variety of foods
d. Eat only plant products because animal products are bad for our health.
3. A source of simple carbohydrates is
a. Seeds b. brown rice c. fruits d. potatoes
4. The risk of obesity, cancer and heart disease is increased by a diet high in
a. Fat b. saturated fat c. cholesterol d. all of the above
5. The only way to get all the nutrients you need is
a. Drink alcohol in moderation c. eat a combination of foods
a. Eat the same foods over and over againd. vegetarian diet
6. Foods like pizza, burger and noodles are rich in
a. Carbohydrates b. proteins c. vitamins d. minerals
1. Our body needs water every day.
a. 2 to 3 b. 7 to 8 c. 10 to 15 d. 1 to 2
7. Excessive body weight due to over nutrition leads to
a. Rickets b. marasmus c. obesity d. kwashiorkor
1. A diet containing right amount of energy, carbohydrates, proteins, fats, fiber,
vitamins, minerals and water to fulfill requirement of body is called
a. Nutrition b. Balanced diet c. perfect diet d. food pyramid
Activity 7. My Meal Plan
Direction: Have you scheduled what food you eat for this week? Your task is to
make a weekly meal plan by completing the chart below.

TIME MON TUE WED THUR FRI SAT SUN

S

BREAKFAS tortang egg sardines pandesal liempo pakbet bagis

T talong
LUNCH nilagang kaldereta chicken sisig talbos bread fried
baboy curry chicken
SNACKS pizza palabok spaghetti salad binatog halo isaw
halo
DINNER bangus sinigang adobo tuyo lechon bopis lomi
 Answer Keys

Lesson 1: HEALTH-RELATED FITNESS

Activity 1. Matching Type

1. e

1. B
2. D
3. C
4. A
5. J
6. H
1. I
7. K
8. G

Activity 2.
Muscular Muscular Strength Flexibility Cardiovascular
Endurance
Fetching Water Planking Raking Leaves Swimming
Body weight Picking fruits from Trees Aerobic
Squats Dancing
Pushing Pulling objetcs Line Dance

Jogging

Skipping Rope

Lesson 2. BARRIERS TO PHYSICAL ACTIVITY

Activity 1. Multiple choice Activity 3.

1. D Person Environmental
al
2. D Lack of Lack of
Motivati Transportation
on
3. B Lack of Narrow
Energy sidewalk
4. A Busy Noisy Place
schedul
e
 5. C Lack of No jogging
Sleep trails
6. A Fear Lack of Facility
injury
7. C
8. C
9. D

10. A

Lesson 3. One`s Diet

Activity 1. Activity 2. Word Puzzle
1. True Energy, Vegetables, Nutrients, Body, Salt, Healthy foods, Sugar
2. False Fat, Diet, Fruit
1. True
2. False
3. False
4. True
5. False
6. False
7. True
8. False

Activity 6. Multiple Choice

1. A 9. c
2. B 10. b
3. A
4. B
5. D
6. C
7. A
8. B
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