SHS

GRADE
11

PHYSICAL EDUCATION
AND HEALTH 1
QUARTER 1- MODULE 1
EXERCISE FOR
FITNESS

Name: _____________________________________________________________
Grade Level & Section: _______________________________________________
Subject Teacher: ____________________________________________________

1
 Lesson 1: Training Pulse Rate

ROUSING ACTIVITY
Direction: Look at the picture below and state your insights about the picture.

(https://www.active.com/fitness/calculators/heartrate)

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
______________________________________________________.

PRE-TEST

Direction: Encircle the letter of the correct answer.

1. It is the ability to mingle with different types of people with same interest and concern for
others.
a. Physical Fitness b. Mental fitness
c. Emotional fitness d. Social fitness

2. It is ability to cope with common problems of everyday living.

a. Physical Fitness b. Mental fitness
c. Emotional fitness d. Social fitness

2
3. It is the ability to release maximum power in short period of time.
a. Endurance b. Muscular Power
c. Agility d. Balance

4. It is the ability to sustain long- continued interaction where a number of muscles are used.
The capacity to bear and last long in a certain task without undue fatigue.
a. Endurance b. Muscular Power
c. Agility d. Balance

5. It refers to cardio-vascular respiratory efficiency which contributes to the ability to resist

diseases.
a. Endurance b. Muscular Power
c. Agility d. Organic Vigor

LESSON PROPER

I. The Basic aim of Physical Education: FITNESS

= develops full potential as human being

II. 4 Aspects of Fitness

1. Physical Fitness

Refers to the ability of an individual to perform his/her daily task efficiently

without undue fatigue and have some extra “reserves” in case of emergency

2. Social Fitness

Ability to mingle with different types of people with same interest and concern
3
for others.
 3. Emotional Fitness

Refers to the ability of an individual to control his/her feelings/emotions.

4. Mental Fitness

It is the ability to cope with common problems of everyday living.

III. Objectives of Physical Education

The objective of Physical Education is drawn out from its basic aim. Physical
Education offers a total approach to human development. Physical, Social, Emotional and
Mental, through total body movement.

A. Physical Development – Through carefully selected Physical Education Activities an

individual who participates actively will develop and maintain good health and a high level of
physical fitness.

COMPONENT PICTURE DEFINITION

S
Refers to cardio-
vascular respiratory
efficiency which
a. Organic
contributes to the
Vigor
ability to resists
(https://images.app.goo.gl diseases.
/qgMGMhpL9BnQfJVg7)

4
 Ability to sustain
(https: //images. long-continued
app.go o.gl interactions where a
/ number of muscles
b. Endurance are used. The
capacity to bear or
EvEqQygVfJpVn8R36) last long in a certain
task without overdue
fatigue.
Ability to exert effort
(https: //simplif against a resistance.
aster.c om/articl Application of force
c. Strength es/ without yielding or
breaking.

introduction-strength-training/)
Ability to release
maximum power in
shortest period of
d. Muscular time.
Power

(https://www.healthline.com/health/fitness-
exercise/muscular-endurance-exercises)
Ability to change
position or direction
in space with
quickness and
e. Agility lightest movement.

(https://www.verywellfit.com/how-to-use-an-
agility-ladder-techniques-benefits-variations-
4795800)
The quality of
plasticity; its ability to
do a wide range of
movements.
f. Flexibility

(https://www.livescience.com/55325-flexibility-
exercise.html)
Ability to control
organic equipment
neuro-muscularly; a
g. Balance state of equilibrium

(https://www.twinkl.com.br/illustration/one-point-
balance-sports-gymnastics-balance-planit-pe-ks2)

5
 Ability to do
successive
movements of the
same kind in the
h. Speed
shortest period of
time.
(https://pjuractive.com/au/blog/6-effective-
strategies-for-improving-running-speed/)

B. Social Development – participation in Physical Education activities provides

opportunities for the development of desirable traits to adjust in social life, ex. Friendship,
cooperation, respect, sportsmanship, leadership, honesty in group cooperation and other
Physical Education activities

C. Emotional Development – self-expression and emotional mastery, ex. Self-confidence,

self-control, self-reliance, courage and determination.

D. Mental Development - develops his/her mental capabilities; understanding of rules and

strategies of games, sports and other Physical Education activities and discover ways of
improving these movements and activities.

IV. Training Pulse Rate (T.P.R)

To be able to maximize your fitness exercise and program.

Note: It is very important to get and know your T.P.R before starting an exercise or do a
Physical Fitness Program.

How to compute your T.P.R

220 – Age = Result

----- x.60% to .65% (First Level)

Meaning a beginner in the field of exercise

----- x. 70% to .75% (Second level)

At least you have been doing a fitness program/ exercise for a period
of 6 months and above

----- x. 80% to .85% (Third Level)

Meaning you have been doing a fitness program/ exercise for a long

6
 period of time

Note: At least a standard Fitness Program is 3x a week

Medical Check-up (meaning one is fit to do Physical Activities)

ACTIVITIES

A. Direction: Match Column A to Column B. Write the letter of the correct Answer

COLUMN A COLUMN B
_____1. Refers to the ability of an individual A. Agility
to control his/her feelings/emotions.
_____2. Development of desirable traits to B. Training Pulse Rate
adjust in social life
_____3. Ability to do successive movements C. Social Development
of the same kind in the shortest period of
time. D. Speed
_____4. Ability to change position or
direction in space with quickness and E. Emotional Fitness
lightest movement.
_____5. To be able to maximize your fitness
exercise and program.

B. Complete the table by supplying the missing information.

Ability to control organic equipment neuro-

1. ___________________
muscularly; a state of equilibrium
2. ________________________________
Flexibility __________________________________

Ability to sustain long-continued interactions

where a number of muscles are used. The
3. _____________________
capacity to bear or last long in a certain task
without overdue fatigue.
Ability to release maximum power in shortest
4. _____________________
period of time.
5. ________________________________
__________________________________
Strength
__________________________________

ADDITIONAL ACTIVITY
7
 Direction: Make a short video presenting the components of Physical Fitness. Make it
entertaining, fun and creative.

Rubrics: Creativity 5 points

Content 5 points
Total 10 points

POST TEST

Direction: Encircle the letter of the correct answer.

1. It is the ability to mingle with different types of people with same interests and concern of
others.
a. Physical Fitness b. Mental fitness
c. Emotional fitness d. Social fitness

2. It is ability to cope with common problems of everyday living.

a. Physical Fitness b. Mental fitness
c. Emotional fitness d. Social fitness

3. It is the ability to release maximum power in short period of time.

a. Endurance b. Muscular Power
c. Agility d. Balance

4. It is the ability to sustain long- continued interaction where a number of muscles are used.
The capacity to bear and last long in a certain task without undue fatigue.
a. Endurance b. Muscular Power
c. Agility d. Balance

5. It refers to cardio-vascular respiratory efficiency which contributes to the ability to resist

diseases.
a. Endurance b. Muscular Power
c. Agility d. Organic Vigor