GRADE 11

Health Optimizing
Physical Education 1
Quarter 1-Module 1:
Fitness and Exercise

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Health Optimizing Physical Education 1- Grade 11
Alternative Delivery Mode
Quarter 1- Module 1: Fitness and Exercise
Revised Copy, 2021

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Development Team of the Module

Writer/Compiler : Osias R. Cartagena, Jr., SHS TIII, City Central NHS

Editors : Charisse D. Archival, MTI, CC Don Carlos A. Gothong MNHS

Jonathan E. Olofernes, TIII CC Don Carlos A. Gothong MNHS
Wilson C. Gonzales, TIII CC Don Carlos A. Gothong MNHS

Reviewers : Renezar T. Ferrolino, Division MAPEH Coordinator

Alice S. Ganar, OIC-PSDS SD8/SHS Assisting
Dr. Gilda Salvo, MT1- Apas NHS
Daisy Von Dy , MT1- CC Don Carlos Gothong MNHS

Management Team : Rhea Mar A. Angtud, EdD

Schools Division Superintendent
Bernadette A. Susvilla, EdD
Asst. Schools Division Superintendent
Grecia F. Bataluna
Chief-Curriculum Implementation Division
Luis O. Derasin
EPSvr-Araling Panlipunan/SHS Coordinator
Vanessa L. Harayo
EPSvr-LRMDS
Renezar T. Ferrolino
Division MAPEH Coordinator

Printed in the Philippines by: DepEd Cebu City Division, RO7

Office Address: New Imus Road, Cebu City_____
Telefax: (032) 2551516/328-2020__
E-mail Address: cebucity@deped.gov.ph__________

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 11

Health Optimizing
Physical Education 1
Quarter 1- Module 1:
Fitness and Exercise

ii
Introductory Message
For the facilitator:

Welcome to the Health Optimizing Physical Education 1 First Quarter Lessons on

Fitness and Exercise.

These lessons were collaboratively designed, developed, and reviewed by educators

from public schools to assist you in meeting the standards set by the K to 12
Curriculum while overcoming their personal, social, and economic constraints in
schooling.

This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.

In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the module.

For the learner:

Welcome to the Health Optimizing Physical Education 1 First Quarter Lessons on

Fitness and Exercise

The hand is one of the most symbolized parts of the human body. It is often used to
depict skill, action, and purpose. Through our hands we may learn, create, and
accomplish. Hence, the hand in this learning resource signifies that you as a learner
is capable and empowered to successfully achieve the relevant competencies and
skills at your own pace and time. Your academic success lies in your own hands!

This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.

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This module has the following parts and corresponding icons:

This part includes an activity that aims to

What I Know check what you already know about the
(Pre-Test) lesson to take.

This will give you an idea of the skills or

What I Need to Know competencies you are expected to learn in
(Objectives) the module.

This is a brief drill or review to help you

What’s In link the current lesson with the previous
(Review/Springboard) one.

In this portion, the new lesson will be

introduced to you in various ways; a story,
What’s New
(Presentation of the Lesson)
a song, a poem, a problem opener, an
activity or a situation.

This section provides a brief discussion of

What Is It the lesson. This aims to help you discover
(Discussion) and understand new concepts and skills.

This section provides activities which will

What’s More help you transfer your new knowledge or
(Application) skill into real life situations or concerns.

This includes key points that you need to

What I Have Learned remember.
(Generalization)
This comprises activities for independent
What I Can Do practice to solidify your understanding
(Enrichment Activities) and skills of the topic.

This is a task which aims to evaluate your

Assessment level of mastery in achieving the learning
(Post Test) competency.

This contains answers to the following:

• What I Know
Answer Key
• What’s In
• What’s More

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At the end of this module you will also find:

References This is a list of all sources used in developing this

module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Submit the accomplished module at every end of the week.
7. Upon submission claim the module for the following week.

If you encounter any difficulty in answering the tasks in this module, do not hesitate
to consult your teacher or facilitator through text, phone call, chat, or the online
classroom during the virtual orientation with students.

Always bear in mind that you are not alone.

We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!

About the Module

This module was designed and written with you, students, in mind. It is here to help
you achieve optimum health through active engagement in aerobic and anaerobic
exercises. The scope of this module permits it to be used in many different learning
situations. The language used recognizes the diverse vocabulary level of students.
The lessons are arranged to follow the Most Essential Learning Competencies
(MELCs) released by the Department of Education (DepEd) for this school year 2020
– 2021.

The 1st Quarter is divided into five lessons, namely:

• Lesson 1- Health-Related Fitness
• Lesson 2- Aerobic and Anaerobic Physical Activities
• Lesson 3- Heart Rate, Rate of Perceived Exertion, and Pacing
• Lesson 4- Safety Protocol in Moderate to Vigorous Physical Activities
• Lesson 5- Proper Etiquette and Safety in the Use of Equipment and Facilities

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 First Quarter
Module 1- Lessons 1-5 , Weeks 1 - 10
Aerobic and Anaerobic Exercises

Content Standard : The learner demonstrates understanding of fitness and

exercise in optimizing one’s health as a habit, as a
requisite for PA performance and as a career
opportunity.

Performance Standard : The learner leads fitness events with proficiency and
confidence resulting in independent pursuit and in
influencing others positively.

Competencies : Self- assesses health- related fitness (HRF). status,

barriers to physical activity assessment participation
and one’s diet.

Engages in moderate to vigorous physical activities

(MVPAs) for at least 60 minutes most days of the
week in a variety of settings in- and out- of school.

Analyzes physiological indicators such as heart rate,

rate of perceived exertion and pacing associated with
MVPAs to monitor and/or adjust participation or effort.

Observes personal safety protocol to avoid dehydration,

overexertion, hypo- and hyperthermia MVPA
participation.

Demonstrates proper etiquette and safety in the use

of facilities and equipment.

Code : PEH11FH-lg-l-6, PEH11FH-la-t-8,

PEH11FH-lk-t-10, PEH11FH-lk-t-10
PEH11FH-la-t-12,

Duration : 10 Weeks

Topic : Aerobic and Anaerobic Exercises

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 Lesson 1
Weeks 1 and 2 Health-Related Fitness

What I Know

Instructions: Read the items carefully. Write the letter of the correct answer on a
separate sheet of paper.

1. To maximize your workout, you should always breathe ______ on the recovery
stroke and _________ on the power stroke.
A. in, in B. in, out C. out, in D. out, out
2. Flexibility is best described as the ____________________.
A. ability to exert force
B. ability to work the muscle
C. range of movement possible at various joints
D. ability to bend and touch the toes over a period of time
3. This is what is improved in you by running.
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiorespiratory endurance
4. It is what is developed by weightlifting.
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiorespiratory endurance
5. It is what is improved by head kicking.
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiorespiratory endurance
6. Which of these statements describes the results of exercise?
A. Breathing rate decreases to reduce oxygen flow to muscles.
B. Breathing rate decreases to increase oxygen flow to muscles.
C. Breathing rate increases to increase oxygen flow to muscles.
D. Breathing rate decreases to increase carbon dioxide flow to muscles.
7. The best fitness foods include all, EXCEPT:
A. fruits
B. vegetables
C. soft drinks
D. plenty of water
8. Muscular endurance is the ____________________.
A. same as body strength
B. amount of force a muscle can exert

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 C. muscles ability to work for a long time
D. same as cardiorespiratory fitness without tiring
9. In practicing yoga, one must do the following, EXCEPT: _______________.
A. breathe deeply
B. remain focused
C. practice balance
D. drinking a lot of water
10. It is a group of health-related fitness components.
A. endurance, strength, power, and balance
B. flexibility, coordination, speed, and power
C. endurance, strength, body composition, and balance
D. endurance, body composition, strength, and flexibility
11. The amount of force your muscles can produce is __________________.
A. speed
B. power
C. muscular strength
D. muscular endurance
12. The ability to move your joints through a full range of motion is _____________.
A. agility
B. flexibility
C. reaction time
D. muscular endurance
13. It is the ability to use your entire body for long period of time without stopping.
A. speed
B. muscular strength
C. muscular endurance
D. cardiovascular fitness
14. It is the ability to do 20 squats with no weight.
A. flexibility
B. aerobic fitness
C. muscular strength
D. muscular endurance
15. It makes you perform bench press 6 times at a heavy weight.
A. flexibility
B. aerobic fitness
C. muscular strength
D. muscular endurance

What I Need To Know

The lesson provides physical fitness test activities to check and improve one’s health-
related fitness level and performance.

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

• measure and determine your height, weight, BMI, and classification;
• compute your own BMI using a standard formula; and

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 • focus in performing basic HRF- Physical Fitness Testing skills.

What’s In

Let us recall your memory about your previous lessons:

• What is physical fitness test?
• Enumerate the components of physical fitness test.
• What is the purpose of measuring your BMI?

What’s New
For this part of the lesson, you are going to measure your present height
and weight. Write it on a separate sheet of paper. Study and review the body mass
index formula for mastery, then gauge your BMI using the BMI classification table.

Body Mass Index- a weight to height ratio, calculated by dividing one’s weight in
kilograms by the square of one’s height in meters and used as an indicator of obesity,
overweight, normal weight, and underweight.

𝑊𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔)
𝐵𝑀𝐼 =
𝐻𝑒𝑖𝑔ℎ𝑡 (𝑚)2

After getting your Body Mass Index, you can now identify your nutritional status
using the classification table below:

Body Mass Index Classification

< 18.5 Underweight
18.5 - 24.9 Normal weight
25.0 - 29.9 Overweight
30.0 - 34.9 Obese

What Is It

What is the importance of having a normal BMI?

To have a normal BMI is good way to assess whether your weight is in healthy
proportion to your height. In fact, knowing your BMI can help you determine any
health risks you may face if it’s outside of the healthy range.

Health-Related Fitness and its components are important indicators that support
optimal physical functioning. Understanding the relationship between body mass
index and these health markers may contribute to the development of evidence-
based interventions to address obesity as well as malnutrition related complications.

Health Related Fitness Components

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1. Muscular Endurance - is the ability of a person to exert himself/herself and
remain active for a long period of time, as well as his/her
ability to resist, withstand, recover from, and have
immunity to trauma, wounds, or fatigue.

2. Muscular Strength - is the measure of a person’s exertion of force on

physical objects.

3. Muscular Flexibility - refers to the range of movement in a joint or series

of joints, and length in muscles that cross the joints to
induce a bending movement or motion.

4. Cardiovascular Fitness - is the level at which your heart, lungs and

muscles work together when you are exercising for an
extended period of time. It is an indicator of how
physically fit and healthy you are.

5. Body Composition – is the body’s relative amount of fat to fat-free mass.

Health-Related Fitness activities can overcome barriers to physical activity

participation through developing simple plans.

1. Schedule activities into your day and use an exercise log so you can
see how little time it takes.
2. Build activities into everyday tasks no matter where you are: bike to work,
use the stairs, take walk breaks at work, garden, park your car farther away
from the stores.

3. Find an activity you enjoy that works for your schedule and resources.

Barriers to Physical Activity Participation

1. Lack of time
2. Social influence
3. Lack of energy
4. Lack of willpower
5. Fear of injury
6. Lack of skill
7. Lack of resources

What’s More

Instructions: Copy the template below. Record your name, age, height, weight,
birthday and compute the BMI to determine your classification.

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 Name Age Height Weight Birthday BMI Classification

Answer this:

• Based on your BMI, what classification do you belong?

• Are you in the normal status?
• What could have been the cause of your current classification?
• What steps will you do to achieve the ideal weight for your height?

What I Have Learned

To improve my health-related physical fitness, I will:

1.__________________________________________________________________.

2.__________________________________________________________________.

3.__________________________________________________________________.

4.__________________________________________________________________.

What I Can Do
Getting your BMI is just one way of measuring your body composition.
This time, you will determine your fitness level for the remaining four of the health-
related fitness components: cardiorespiratory endurance, muscular endurance,
flexibility, and muscular strength. In this way, you will be able to stabilize your
weight, achieve a normal BMI classification, and maintain your health and fitness.
Follow the instructions properly to get accurate results.

Instructions:
1. Copy the template for scoresheets on a separate paper.
2. Fill in the data for actual results every time you have completed each task.
Don’t forget to mark √ on the box for “Done”.
3. Read and follow the procedures accordingly. Perform each of the Basic
Health-Related Physical Fitness Testing Activities one at a time.
4. After completing all four activities, record the equivalent scores on the next
column right after the actual result. Refer to the rubrics found indicated in
table 2.
5. Have your parent/guardian sign in the last column.

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Table 1: PFT Scoresheet

Physical Signature
Health-Related Fitness Equivalent of parent
Actual Result
Fitness Component Testing Score or
Activity guardian
1. Cardiorespiratory 12-Minute Completed:
Fitness Walk 12 mins
10-11 mins
8-9 mins
Done 5-7 mins
2. Muscular 1-Minute Completed:
endurance Push-up 1 min
50-59 sec
35-49
Done sec
20-34 sec
3. Flexibility Sit and Reached:
Reach

Done ________ cm
4. Muscular Standing Jumped:
strength Long Jump

Done ________ cm

Total Score:

• This activity is also intended to condition your physiological factors to be able to

adapt to the series of physiological activities that you will be performing for the
next lessons of this module.

The Basic Health Related Physical Fitness Testing Activities

• Cardiorespiratory Fitness Activity: Twelve-Minute walk test
Procedure:
1. Place markers at set intervals around the area for the activity to aid in
measuring the completed distance- using meters.
2. Walking is allowed, though the participants must be encouraged to push
themselves as hard as they can to maximize the distance covered.
3. Record the number of estimated distance after the twelve-minute walk/
run.

• Muscular endurance- 1-minute push-ups

Procedure:
1. Get down on all fours, placing your hands slightly wider than your
shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest nearly touches the floor.
4. Pause, then push yourself back up.

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 5. Repeat the whole process.
• Flexibility- sit and reach tests- (centimeter)
Procedure:
1. Place the ruler on the ground between your legs or on the top of the step.
2. Place one hand on top of the other, then reach slowly forward.
3. At the point of your greatest reach, hold for a couple of seconds, and
measure how far you have reached.
• Muscular Strength - Standing long jump- (centimeter)
Procedure:
1. The athlete stands behind a line marked on the ground with feet slightly
apart.
2. A two-foot take-off and landing is used, with swinging of the arms and
bending of the knees to provide forward drive.
3. The subject attempts to jump as far as possible, landing on both feet.

Table 2 - Health Related Physical Fitness Testing Activity Rubrics

Physical Fitness Score

Testing Activities 5 4 3 2
1. Cardiovascular Completed: Almost completed Didn’t finish Didn’t finish
fitness- 12 mins. 10-11 minutes 8-9 minutes 5-7 min
(12-minute walk)
2. Muscular endurance Completed: Almost completed Didn’t finish - Didn’t finish-
(1-minute push-up) 1 minute 50-59 seconds 35- 49 20-34 sec
seconds

3. Flexibility Male: > 27 cm Male: 17-27 cm Male: Male:

(sit and reach) 6-16 cm 0-5 cm.
Female: >30 cm Female: 21-30 cm Female: Female:
11-20 cm 1-10 cm
4. Muscular Strength
(standing long jump) > 230 cm. 221-230 cm. 211- 220 cm. 201- 210 cm.

TOTAL SCORE 20 Points

Assessment

Instructions: Read the items carefully. Write the letter of the correct answer on a
separate sheet of paper. (Write your name, grade and section, subject, lesson, and
module number.)

1. Flexibility is best described as the ____________________.

A. ability to exert force
B. ability to work the muscle
C. range of movement possible at various joints
D. ability to bend and touch the toes over a period of time
2. It is what is developed by weightlifting.
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiorespiratory endurance

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3. Which of these statements describes the results of exercise?
A. Breathing rate decreases to reduce oxygen flow to muscles.
B. Breathing rate decreases to increase oxygen flow to muscles.
C. Breathing rate increases to increase oxygen flow to muscles.
D. Breathing rate decreases to increase carbon dioxide flow to muscles.
4. Muscular endurance is the ____________________.
A. same as body strength
B. amount of force a muscle can exert
C. muscles ability to work for a long time
D. same as cardiorespiratory fitness without tiring
5. It is a group of health-related fitness components.
A. endurance, strength, power, and balance
B. flexibility, coordination, speed, and power
C. endurance, strength, body composition, and balance
D. endurance, body composition, strength, and flexibility
6. The ability to move your joints through a full range of motion is _____________.
A. agility
B. flexibility
C. reaction time
D. muscular endurance
7. It is the ability to do 20 squats with no weight.
A. flexibility
B. aerobic fitness
C. muscular strength
D. muscular endurance
8. To maximize your workout, you should always breathe ______ on the recovery
stroke and _________ on the power stroke.
A. in, in B. in, out C. out, in D. out, out
9. It makes you perform bench press 6 times at a heavy weight
A. flexibility
B. aerobic fitness
C. muscular strength
D. muscular endurance
10. This is what is improved in you by running.
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiorespiratory endurance
11. It is what is improved by head kicking.
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiorespiratory endurance
12. The best fitness foods include all, EXCEPT:
A. fruits
B. vegetables
C. soft drinks

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 D. plenty of water
13. In practicing yoga, one must do the following, EXCEPT: _______________.
A. breathe deeply
B. remain focused
C. practice balance
D. drinking a lot of water
14. The amount of force your muscles can produce is __________________.
A. speed
B. power
C. muscular strength
D. muscular endurance
15. It is the ability to use your entire body for long period of time without stopping.
A. speed
B. muscular strength
C. muscular endurance
D. cardiovascular fitness

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 Lesson 2 Aerobic and Anaerobic Physical
Weeks 3 and 4
Activities

What I Know

Instruction: Determine which of the following physical activities are aerobic and
anaerobic. Copy the template below on a separate sheet of paper and write the words
under its appropriate column.

Jogging pushing climbing

dancing lifting jumping
cycling leaping swimming
hiking scrubbing the floor planking
continuous skipping shuffling javelin throw

AEROBIC ANAEROBIC

What I Need To Know

This lesson involves performance on a specific type of movement activity that

requires a prolonged period of time with easy and slow to moderate continuous
intensity of movements.

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

• differentiate aerobic and anaerobic physical activities;

• create and perform 60-minute low to moderate impact aerobic dance workout
based on your daily movement activities; and
• be health-conscious by taking care of one’s body through MVPA.

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 What’s In

Instruction: Read and recall the previous lesson. Answer the questions below.

1. What were the five health-related fitness components that you have learned
from the previous lesson?

2. Can the HRF components be developed when performing an aerobic dance

exercise?

What’s New

Instructions:
1. Perform a brain exercise activity for muscle memory improvement by
repetitively visualizing daily basic movements that you usually see and do
everyday like sitting, lifting, pushing, stepping, walking, pulling, gripping,
pressing, skipping, and other simple movements.
2. Connect all these daily basic movements that you see or do everyday.
3. Tie and sequence them up from the easiest to the hardest movement for you
to be able to create a continuous, gradual flow of movements, transitioning
from one action to the other.
4. Copy the pattern below and write the specific movement term/s inside the
box on the same separate sheet.

Movement Movements Movements Movements

1 1+2 1+2+3 1+2+3+4

Movements Movements Movements Movements

1+2+3+4+5+6+ 1+2+3+4+5+6+
7 1+2+3+4+5+6 1+2+3+4+5
7+8

Movements Movements
1+2+3+4+5+6+7+8+9+1
1+2+3+4+5+6+7+8+9 0

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 What Is It

Your daily basic actions involve natural movements that incorporate multiple
elements of fitness. These can be aerobic or anaerobic exercises depending on the
nature of the movement, level of intensity, duration, and frequency it is performed.

AEROBIC ANAEROBIC
• relating to or denoting exercise that • involves and requires an absence of
improves or is intended to improve free oxygen, is also relating to or
the efficiency of the body’s denoting exercise that does not
cardiovascular system in absorbing improve or is not intended to
and transporting oxygen. improve the efficiency of the body’s
cardiovascular system in absorbing
and transporting oxygen.

Examples: Examples:
• Jogging • high intensity interval training (HIIT)
• brisk walking heavy weightlifting
• swimming laps • calisthenics, like plyometrics, jump
• aerobic dancing, like Zumba squats, or box jumps
• cross-country skiing • sprinting (while running, cycling, or
• stair climbing swimming)
• cycling • Isometric exercises (pushing,
• elliptical training pulling, planking,
• rowing • Isotonic exercises (lifting, push-ups,
squats)
Benefits: Benefits:
1. Helps us to prevent disease like 1. Helps build lean muscle mass.
cardiovascular disease, diabetes, 2. Calories are burned more efficiently
and osteoporosis. in bodies that have more muscle.
2. Improves cardiovascular 3. Is helpful for weight management in
conditioning. that it helps to burn more calories
3. Decreases risk of heart disease. even in a body at rest.
4. Lowers blood pressure. 4. It can also build endurance and
5. Increases HDL or " good " fitness levels.
cholesterol.
6. Helps to better control blood sugar.
7. Assists in weight management
and/or weight loss.
8. Improves lung function.
9. Decreases resting heart rate.

If anaerobic movements are done moderately and continuously, it may become

aerobic. The more you move in a prolonged period of time, the faster your heart
pumps blood. This delivers more oxygen throughout your body, which keeps your
heart and lungs healthy.
Each strengthening activity works differently from the other as each focuses on
different target areas in the body. But each contributes to the ultimate goal of being
fit. Being fit is important and requires a proper plan and much effort and discipline.

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If you want to live healthy, you need to optimize your daily physical activities to
achieve your desired level of fitness.
Definition of terms:

• Warm -Up - is a preparation for physical exertion or a performance by

exercising or practicing gently beforehand.
• Core Exercise - any exercise that involves the use of your abdominal and
back muscles in coordinated fashion.
• Main Exercise - is physical activity that is planned, structured, and repetitive
for the purpose of conditioning the body, it consists of
cardiovascular conditioning, strength and resistance training,
and flexibility.
• Cool Down Exercise - also known as limbering down or warming down
- is an easy exercise, done after a more intense activity, to allow
the body to gradually transition to a resting or near- resting
state, depending on the intensity of the exercise.
• Choreography - the art of composing, planning and arranging the
movements, steps, and patterns in a dance
• Genre - a category of artistic composition, as in music, arts or dance
movement, characterized by similarities in form, style or subject
matter.
• Aerobic Dancing- involves any kind of dance and workout put to music and
can include everything from Zumba (a Latin- inspired dance
aerobics) to hip-hop dancing.

What’s More

Use the template below to list down the selected movements (aerobic or anaerobic)
for your dance exercises and the number of repetitions multiplied by the number of
sets executed continuously. A given standard period of time will be allotted for the
dance workout.

MOVEMENTS NUMBER OF REPETITIONS PER STANDARD TIME

MOVEMENT x NUMBER OF ALLOTTED
SETS PER MOVEMENT
1.
2. 60 minutes - total
3. dance workout
4.
5.
6.
7.
8.
9.
10.

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 What I Have Learned

• There are two main types of strengthening exercise. These are

aerobic ________________, any type of cardiovascular
conditioning or “cardio” while ______________________ involve
quick bursts of energy and are performed at maximum effort
for a short time.

What I Can Do

Instructions:

1. Always perform warm up, core, and cool down exercises to be able to
achieve a safe and injury-preventive aerobic exercise activity.
2. Practice the choreographed aerobic daily movement exercise sequence for
mastery. Take pictures or video of your performance and submit this to
your teacher.
3. If you think that it is difficult for you to finish the whole straight 60-minute
dance workout, you can always take a rest at some points in the dance
workout period.
4. Copy the table below and write the title of the songs/music and describe
the style/genre of the dance movement that you will be performing set to
an aerobic danceable music.
5. Enjoy and have fun while dancing!

LOW TO MODERATE IMPACT AEROBIC DANCE WORKOUT

Style/genre of the dance
Title of the songs/ music
movement and its description
1. Bongga Ka Day
2. Tala
3. Haypa
4. Dahil Sa’yo
5. Imahe

Important reminder: Please follow the safety protocol in dancing:

1. Wear the proper attire.
2. Warm-up before dancing.
3. Cool down after dancing.
4. Stay hydrated.
5. Breathe throughout the dance.
6. Listen to your body – know when to keep pushing yourself and when to stop

15
Rubric for Performance:

Excellent Good Fair Poor

5 points 4 points 3 points 2 points
Choreography Smooth cueing Few troubles A lot of Consistently
and flowing with cues and trouble with off beat and
movement transitions cues and major trouble
transitions transitions with cues and
transitions
Preparedness Memorizes the Occasionally Frequently Performs
and Mastery routine pauses to pauses to directly from
remember the remember the notes
routine routine
Execution Consistently Most of the Movements Offbeat
and Timing moves in time are movements;
synchronization movements inconsistent can’t dance
with the beat are consistent with the beat with the beat
with the beat
Adherence to Follows all Has not Has not Has not
safety and safety protocol followed 2 followed 2 followed 4
precaution safety protocol safety protocol safety protocol

Total score 20 points

Instruction:
1. Perform the activities and record the results in the second table below.
2. Put a check mark if the activity is performed.
3. Let your parent or guardian rate your performance and affix his/her signature
in the last row of the table as witness. Rate your performance based on the
given rubrics.

Table for Scoring:

Adherence
Execution to safety Total
Activity Choreography Preparedness
and Timing and Score
precaution
Aerobic Dance Exercise

Done

_____________________________________________
Signature over printed name of parent/guardian

Note: Additional points will be given to students who will be able to send their
documented video aerobic dance performance in our online platform.

16
 Assessment

Instructions: Tell whether the following physical activities are aerobic or

anaerobic. Write your answers on your paper. (Write your name, grade
and section, subject, lesson, and module number.)

____________________ 1. jogging _________________ 9. skipping

____________________ 2. scrubbing the floor _________________ 10. shoulder flex

____________________ 3. lifting _________________ 11. climbing

____________________ 4. playing sports _________________ 12. dancing

____________________ 5. burpees _________________ 13. leaping

____________________ 6. pushing _________________ 14. planking

____________________ 7. running _________________ 15. cycling

____________________ 8. hiking

17
 Lesson 3 Heart Rate, Rate of Perceived
Weeks 5 and 6 Exertion, and Pacing

What I Know

Instruction: Read the statements carefully. Write True if the statement is correct and
False if it is wrong. Write your answers on a separate sheet of paper.

1. Resting heart rate is when your heart takes a break from working.
2. Personal maximum heart rate is the zone that you want your heart rate to be
in while you’re being active.
3. Lowest training heart rate phase will most inefficiently burn fat.
4. Highest training heart rate phase will most efficiently burn fat.
5. More than 100 beats per minute in one’s heart rate is safe.
6. Rate of perceived exertion (RPE) is a way of measuring physical activity
intensity level.
7. RPE is how hard you feel like your body is working.
8. RPE in any training workout is not important.
9. A good heart rate of perceived exertion is between 30 to 45 minutes at a
moderately-intense rate, five days per week.
10. Exertion means energy is not coming out.
11. You are straining if your heart rate is lower than your lowest target heart rate.
12. Feeling your pulse with your thumb is the proper way to get your heart rate.
13. The best time to get your resting heart rate is after waking up in the morning.
14. The sum of 220 beats and your age is your personal maximal heart rate.
15. Your target heart rate helps you to manage your rate of perceived exertion.

What I Need To Know

This lesson involves performance on a specific type of movement activity that

requires a prolonged period of time with easy and moderate to vigorous intensity of
movements and with a more practical objective while determining one’s Resting
Heart Rate, Personal Maximal Heart Rate (PMHR), Lowest Training Heart Rate
(LTHR), and Highest Training Heart Rate (HTHR).

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

1. compute PMHR, LTHR and HTHR;

18
 2. plan and conduct a 60-minute continuous household physical activity as
form of workout; and
3. be vigilant in monitoring one’s health and fitness.

What’s In

Instruction: Recall the previous lesson. Answer the questions below.

1. What aerobic dance movements did you perform during our previous lesson?
2. Was there an increase of your heart rate?
3. How did you feel when your heart rate increased?

What’s New

Determining Heart Rate

Materials::
• clock/stopwatch with a digital reading
• paper
• pen

Procedure:
1. Locate your pulse points either on your wrists or neck. Place your right index
and middle finger on the palm side of your left wrist. On the neck, the pulse
point is located beneath the ear and jawbone.

https://tinyurl.com/yyyys9rd

2. Count the number of beats in 15 seconds.

3. Multiply this by four (No. of heart beats in 15 seconds x 4). This is how many
times the heart beats in one minute. Make sure that you are at rest when
doing the preliminary counting before engaging in any physiological activity
(student pulse rate at rest will vary between 60-110 beats per minute. Adult
rates are lower).

4. Use the pulse chart rate table to assess your resting heart rate.

19
Table 1
HEART BEATS/ RATE
DESCRIPTION RESTING HEART RATE ASSESSMENT
VERY SLOW < 40 Beats Per Minute- Possibility of being
symptomatic- it may cause fatigue, weakness,
dizziness, sweating, very low heart rate,
fainting (Bradycardia)

SLOW < 60 Beats Per Minute- Physically active

individuals ages 10 and up often have a
resting heart rate slower than 60 BPM

MODERATE 50 % to 70% of your PMHR- Normal heart

rate

FAST < = 100 BPM- Normal heart rate

INTENSE OR VERY INTENSE > 100 BPM - Abnormal- Tachycardia

5. Jog in place for one minute as a preparatory physiological activity. Stop and
calculate pulse again over 15 seconds. Compute your heart rate.

6. For Table 2, record the preliminary resting heart rate and the one-minute heart
rate physical activity result using the same separate activity sheet previously
used. Copy the template below.

Table 2

ONE-MINUTE WORKOUT HEART

RESTING HEART RATE
RATE

Analysis:

1. Based on the chart in table 1, how would you describe your resting
heart rate? What is the implication of this?
2. How did you feel after performing jog in place? Is there a difference in
your heart rate?
3. How important is knowing your heart rate in a fitness training?

What Is It

How important is your pulse?

20
Even if you’re not an athlete, knowledge about your heart rate can help you monitor
your fitness level — and it might even help you spot developing health problems.

Your heart rate, or pulse, is the number of times your heart beats per minute.
Normal heart rate varies from person to person. Knowing yours can be an important
heart-health gauge.

As you age, changes in the rate and regularity of your pulse can change and may
signify a heart condition or other condition that needs to be addressed.

The best places to find your pulse are the:

• wrists
• inside of your elbow
• side of your neck
• top of the foot

If you are training for physical fitness, your heart rate is most essential in assuring
that you make the best out of your exercise. It is called the training heart rate.

Heart-rate training benefits everyone, from the beginning exerciser trying to lose
weight, to individuals trying to improve their cardiovascular fitness, to the highly
conditioned athlete preparing for the next competition.

The key to making progress is to elevate your heart rate into the correct training
zone, so your effort matches your goals.

Here are easy-to-follow steps that will help you calculate your ideal heart-rate
training zone:

1. Calculate your Personal Maximal Heart Rate (PMHR)

PMHR - is the average maximum number of times your heart should beat per
minute during exercise.
- is calculated by subtracting your age from 220 (maximum
number of beats a human heart can perform per minute)

Formula: PMHR = 220 – your age

2. Determine your Resting Heart Rate (RHR)

RHR - is the heart pumping the lowest amount of blood you need because
you’re not exercising. If you’re sitting or lying and you’re calm,
relaxed and aren’t ill, your heart rate is normally between 60 (beats
per minute) and 100 (beats per minute).

Formula: RHR = no. of beats in 15 sec. x 4

3. Compute your Heart Rate Reserve (HRR)

HRR - represents the cushion heartbeats available for exercise.

Formula: HRR = PMHR – RHR

21
4. Compute your Training Heart Rate Zone

Formula:
a. THR1 = (HRR x 50%) + RHR (lowest training heart rate)
b. THR2 = (HRR x 85%) + RHR (highest training heart rate)

THR zone = THR1 to THR2 (lowest to highest training heart rate)

Rate of Perceived Exertion - is how hard a person feels like his/her body is
working. It is based on the physical sensations a person experiences during
physical activity, including increased heart rate, increased respiration or
breathing rate, increased sweating and muscle fatigue. Still, age and physical
condition are determinants.

How to monitor your RPE:

✓ If your heart rate is too high, you are straining. Slow your roll! If it is too low,
and the intensity feels “light” to “moderate,” you may want to push yourself
to exercise a little harder, especially if you are trying to lose weight.

✓ If you are just starting out, aim for the lower range of your target zone (50
percent) and gradually build up. In time, you will be able to exercise
comfortably at up to 85 percent of your maximum heart rate.

ResearchGate rate of perceived exertion table:

Modified Ordinal Scale Percent Effort Perceived Talk Test
Scale Workload
6 20%
At Rest
7 30% Very, very light
8 40% Gentle walking or
1 9 50% strolling
Very light
2 10 55%
Steady pace, not
3 11 60%
breathless
12 65% Fairly light
4 13 70% Brisk walking, able
Moderately
to carry on a
14 75% hard
conversation
5 15 80% Very brisk walking,
6 must take a breath
16 85% Hard
between 4-5 words
7 17 90%
8 18 95% Very Hard Unable to talk and
9 19 100% Very, very keep pace
10 20 Exhaustion hard

22
 What’s More

My Target Heart Rate

Instructions: Below is a table for your heart rates. Copy this on a separate sheet of
paper. Fill in with your age and computed heart rates in its appropriate column. Use
the steps in getting your target heart rate. Show the solutions.

THR Zone
AGE PMHR RHR HRR LTHR HTHR
(THR1) (THR2)

Steps:
1. Find your Personal Maximal Heart Rate (PMHR):
2. Determine your Resting Heart Rate (RHR)
3. Calculate your Heart Rate Reserve (HRR)
4. Compute your Training Heart Rate (THR) zone:

What I Have Learned

• Your knowledge about your heart rate can

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

• Your training heart rate zone will help you

___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
• If your heart rate is higher than your target during exercise, you
need to
___________________________________________________________________
___________________________________________________________________

23
 What I Can Do

My Aerobic Household Chore Activities

Daily household chores are all examples of moderate exercise, which helps improve
health and fitness. Any type of movement leads to additional calories burned, so
absolutely, housework is considered exercise.

A. My Plan
Instructions:
1. Copy the table format below on a separate sheet
2. Write down the different less visited places inside and outside your
house.
3. Include the needed household chores to be done in each of the places,
description of the nature of both places and the household chores, the
tools and equipment to be used, and your estimated time frame for
each of the household chore activity. Total time for this is 60 minutes.

Less visited Nature and Household Nature of Materials, Allotted

places inside description chore the tools and time
and outside of each activities household equipment (minutes)
your house place chores to be needed
performed
1.
2.
3.
4.
5.

B. My Execution
Instructions:
1. Do the daily chores within the period as indicated in your plan.
2. In the first two columns, write your training heart rates which you have
computed in the previous activity.
3. Record your heart rate after doing the tasks.
4. Assess your rate of perceived exertion by comparing your actual 60-
minute exercise heart rate with your training heart rate.
5. Indicate which action to take based on the assessment of your RPE.

Training Heart Actual 60-minute

Rate Zone aerobic household
Assessment of RPE
LTHR HTHR chore workout Action to Take
(Pls. put a √ mark)
(THR1) (THR2) Training Heart
Rate

Lower than the LTHR Speed up

Within the Target Zone Maintain the pace

Higher than the HTHR Slow down

24
C. Assessment
Instruction:
1. Your performance will be rated based on the rubric below.
2. Copy the template for your scoresheet.
3. In the first column, list the household physical activities.
4. Put a check mark if the activity is performed and let your parent or
guardian rate your performance and affix their signature in the last
column as witness.

Please put a √
Household chore activity Score
mark when done
1.
2.
3.
4.
5.
Total Score

_________________________________________________
Signature over printed name of parent or guardian

Formula= 1st household chore score + 2nd household chore score + 3rd household
chore score + 4th household chore score + 5th household chore score = Total Score.
Perfect score is 20 points x 5 HC= 100 points.

Table 1 - Household chore aerobic exercise activity rubric.

For each Excellent- Good Fair Poor

household 5 points 4 points 3 points 2 points
chore activity
Task Completed the Almost Partially Finished some
execution- household completed the completed the household
(safety first) chore task house task house task chore task
with no with no with no With no
injuries injuries injuries injuries
Preparedness All needed One tool or Two Three
(tools and tools and equipment is unavailable unavailable
equipment) equipment are not available tools or tools or
available equipment equipment
Cleanliness No trash or Trash and Trash and Trash and
spill around spill are spill need to spill cannot
the area manageable to be cleaned be cleaned
clean thoroughly anymore.
Maximized the Finished the Finished the Finished the Finished the
Time task >= 12- task within 10 task within 8 task within 6
minute time to 11-minute to 9-minute to 7-minute
time time time
Total score 20 points

25
 Assessment

Instruction: Read the statements carefully. Write True if the statement is correct and
False if it is wrong. Write your answers on a separate sheet. (Write your name, grade
and section, subject, lesson, and module number.)

1. Exertion means energy is not coming out.

2. Your target heart rate helps you to manage your rate of perceived exertion.
3. Resting heart rate is when your heart takes a break from working.
4. RPE is how hard you feel like your body is working.
5. The sum of 220 beats and your age is your personal maximal heart rate.
6. You are straining if your heart rate is lower than your lowest target heart rate.
7. Highest training heart rate phase will most efficiently burn fat.
8. The best time to get your resting heart rate is after waking up in the morning.
9. A good heart rate of perceived exertion is between 30 to 45 minutes at a
moderately-intense rate, five days per week.
10. Personal maximum heart rate is the zone that you want your heart rate to be
in while you’re being active.
11. Rate of perceived exertion is a way of measuring physical activity intensity
12. RPE in any training workout is not important.
13. Feeling your pulse with your thumb is the proper way to get your heart rate.
14. Lowest training heart rate phase will most inefficiently burn fat.
15. More than 100 beats per minute in one’s heart rate is safe.

26
 Lesson 4 Personal Safety Protocol in Moderate-
Weeks 7 and 8 Vigorous Physical Activities (MVPAs)

What I Know

A. Instruction: Read and understand the following statements. Write YES if you
think it is correct and NO if it is not correct. Write your answers in
a separate sheet.

1. Dehydration occurs when more water and fluids leave the body than enter it.
2. Fatigue is a sign of overexertion.
3. Hypothermia is a medical emergency that occurs when your body gains heat
faster than it can produce heat.
4. Anaerobic exercise can strengthen bones, burn fat, build muscle, and maintain
muscle mass.
5. A person who engages in anaerobic exercises strengthens his/her bones.
6. Anaerobic exercise is a body fat burning activity.
7. Hyperthermia occurs when your body’s heat- regulation system can handle the
heat in your environment.
8. Adding warm layers of clothing can help avoid hyperthermia.
9. Sweating can result to dehydration.
10. Dehydration is the excessive loss of water from the body.
11. Overexertion or overtraining is dependent of the weather.
12. Hypothermia refers to excessively low body temperature, characterized by
uncontrollable shivering, loss of coordination, and mental confusion.
13. Physical activity results in increased heat production, and evaporation of sweat
from the skin.
14. Schedule your exercise during the hottest part of the day in order to avoid
hyperthermia.
15. It is safest to drink water only when thirsty.

27
 What I Need To Know

The lesson deals with how anaerobic physiological activities can be done in a fun,
practical, productive, safe and beneficial way whether one is staying at home, in
school, workplace or any venue available.

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

• enumerate safety protocols to avoid dehydration, overexertion, hypothermia,

and hyperthermia;
• perform the essential tips on how to maintain personal safety protocols to
avoid dehydration, overexertion, hypothermia, and hyperthermia using
moderate to vigorous 60-minute anaerobic exercises; and
• be safety-conscious and maintain personal discipline at all times.

What’s In

In the previous lesson, you have learned the importance of heart rate in fitness
training. To check if you can still remember some of these terms, describe each of
them:
1. Resting Heart Rate 4. Heart Rate Reserve
2. Personal Maximal Heart Rate 5. Aerobic physical activities
3. Training Heart Rate 6. Anaerobic physical activities

What’s New

Instructions: Read the news clipping below and answer the questions that follow.

A fourth year student from Pudtol Vocational High School, was given
immediate medical attention by the Baguio City Emergency Medical Service
(BCEMS) when her body heat dangerously went low after being submerged in
the cold water for 20 minutes.

The 15-year-old tanker said she managed to perform her normal 40-
meter rounds before she felt some difficulty in breathing then eventually sensed
lack of coordination in her body movements.

https://www.sunstar.com.ph/article/391537/Business/Athlete-suffers-hypothermia%20Answer%20these:

28
 • What was the article all about?
• What condition did the student experience?
• What could have happened to the student-athlete if she’s suffering from this
condition?
• Could the incident be avoided? How?

What Is It

As you engage in moderate to vigorous physical activity, you need to observe some
personal safety precautions to avoid certain conditions related to physical activity
participation. These conditions include dehydration, overexertion, hypothermia, and
hyperthermia.

Each of these conditions should be taken seriously because each creates health risks
to an exerciser. These conditions are usually associated with exercising in different
types of environment, like a hot or cold environment. However, dehydration and
overexertion may be experienced even when exercising in environments that do not
have extreme temperatures. Each condition will be discussed with ample safety
precautions to guide you as you engage in moderate to vigorous physical activities.

• Dehydration
➢ refers to excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation.

Safety Protocols to avoid dehydration:

1. Drink plenty of water, as directed by your doctor.
2. Eat foods with high amounts of water like fruits and vegetables.
3. Avoid or limit drinks with caffeine like coffee, teas, soft drinks and alcohol.

• Overexertion or Overtraining
➢ refers to the detrimental cause of excessive training. Some individuals
engage in too much physical activity. Some exercisers and athletes often
push themselves too hard in their pursuit of high-level performance.
➢ is actually independent of weather conditions, but you need to be aware
of the signs and symptoms.
➢ susceptible to a variety of hyperkinetic conditions known as overload
syndrome characterized by fatigue, irritability, and sleep problems, as well
as increased risks for injuries.

Safety Protocols to avoid overexertion:

1. Plan a lift before you begin, keep your back straight and lift with your legs.
2. Limit the amount of time you spend doing the same motion over and over.
3. Take frequent breaks from any sustained position every 20- 30 minutes.

29
• Hyperthermia
➢ an alarming rise in body temperature, which is an effect of exercising in a
very humid environment.
➢ sets the stage for heat stress and even heat stroke, the potentially fatal
collapse of the temperature-regulating mechanism.

Standard procedures on how to avoid hyperthermia:

1. Avoid exertion or exercise, especially during the hottest part of the day.
2. If travelling, allow 2 to 3 weeks in an unusually hot climate before
attempting any type of exertion.
3. When outside, wear a hat and loose clothing, when indoors, remove as
much clothing as needed to be comfortable.
4. Take a tepid bath or shower.

• Hypothermia
➢ Is the excessively low body temperature, characterized by uncontrollable
shivering, loss of coordination, and mental confusion.
➢ occurs when the body begins to lose heat faster than it can be produced.
Prolonged exertion leads to progressive muscular fatigue. As exposure
continues and additional body heat is lost, the cold reaches the brain. One
loses judgment and the ability to reason. Speech becomes slow and
slurred and control of the hands is lost.

Standard procedures on how to avoid hypothermia:

1. Get out of the cold, wind, rain or snow if possible.
2. Add warm layers of clothing.
3. Eat carbohydrates.
4. Drink fluids.
5. Move your body to help warm your core.
6. Warm up any area with frostnip.

What’s More

Our bodies suffer from a variety of injuries and ailments. Contraction, induced
injuries, single event muscle strain injuries, fatigue, headache, heart palpitation and
heatstroke are just some of these. Learning how to treat injuries and ailments help
alleviate one’s suffering and could even save one’s life.

For this activity, you are going to conduct a short interview with any member of the
family on how they apply personal safety protocols to avoid dehydration,
overexertion, hypothermia, and hyperthermia. Copy the template provided below
and record their responses in a separate sheet. Compare your ideas from their
responses to check out personal experiences and learning.

30
 Name of the Interviewee Safety Protocols to Avoid External and
Internal Injuries of the human body
and mind
Dehydration:
1. Overexertion:
Hypothermia:
Hyperthermia:
Dehydration:
2. Overexertion:
Hypothermia:
Hyperthermia:
Dehydration:
3. Overexertion:
Hypothermia:
Hyperthermia:

What I Have Learned

There are health conditions that may occur while under moderate to
vigorous physical training. These are dehydration, overexertion,
hyperthermia and hypothermia:
• Dehydration is the______________________________________________
________________________________________________________________
• Overexertion occurs when ______________________________________
________________________________________________________________
• Hyperthermia happens when ___________________________________
________________________________________________________________
• Hypothermia is experienced ____________________________________
________________________________________________________________
• These conditions can be avoided by _____________________________
________________________________________________________________

What I Can Do

Instructions:

1. Copy the template provided below. Write it in the same separate sheet being
used in the previous lesson.

31
 2. In the second column of the template write down practical movement
activities that can be done in a limited space or area inside or outside your
house. Make sure that these movement activities can be executed based on
the anaerobic terms that are given in the first column of the template.

SPECIFIC MOVEMENT
ANAEROBIC EXERCISES
ACTIVITIES
1. plyometrics – also known as jump training
or plyos, are exercises in which muscles
exert maximum force in short intervals of
time, with the goal of increasing power
(speed-strength).

2. isometric – a form of exercise involving the

static contraction of a muscle without any
visible movement in the angle of the joint
(e.g. pushing, pulling)

3. isotonic - a form of exercise involving

controlled contraction and extension of
muscles and mobilization of the joints
around those muscles (e.g. lifting, knee-
bending)
4. high intensity interval training - is a form
of interval training, a cardiovascular exercise
strategy alternating short periods of intense
anaerobic exercise with less intense recovery
periods, until too exhausted to continue (e.g.
sprints in place)

3. Before performing the activities, go through and familiarize the rubric found
in the next page.

4. Perform the anaerobic activities for 60 minutes alternately and moderately. If

you are having a hard time performing the workout continuously, always
remind yourself to take a break to avoid fatigue, injuries, and other
unnecessary incidents that could harm your health.

5. Observe the safety protocols to avoid dehydration, overexertion, hypothermia,

and hyperthermia during and after your workout.

32
Anaerobic physical activity exercise rubric:

Anaerobic Duration
Excellent Good Fair Poor
physical
5 points 4 points 3 points 2 points
activities
1. Plyometric 15 mins Performed the Performed Performed the Walked
movement: jumping skills the jumping jumping skills around –
correctly and skills correctly and not at all
consistently correctly and rarely
frequently
2. Isometric 15 mins Performed the Performed Performed the Used a very
movement pushing/ the pushing/ pushing/pulling light object
pulling skill pulling skill skill correctly to execute
correctly and correctly and and rarely the
consistently frequently pushing/
pulling skill
3. Isotonic 15 mins Performed the Performed Performed the Used a very
movement lifting skill the lifting lifting skill light object
correctly and skill correctly correctly and to execute
consistently and rarely the lifting
frequently skill
4. HIIT 15 mins Performed the Performed Performed the Walked
movement- HIIT skill the HIIT skill HIIT skill around only
correctly and correctly and correctly and
consistently frequently rarely
Total score: 20 points
Formula- plyometric score + isometric score + isotonic score + hiit score = total score

6. Write the practical anaerobic movement activity terms, number of repetitions

or frequency and time allotted for each movement in the table below.
7. Put a check mark if you are done performing the activity and let your parent
or guardian rate your performance and affix their signature in the last row of
the table as witness.
Scoresheet
Anaerobic Physical Frequency/No. of Time
Intensity Score
Activities Repetitions Allotted
1. Plyometric movement:
Moderate 15 mins

2. Isometric movement:
Moderate 15 mins
3. Isotonic movement:
Moderate 15 mins
4. HIIT movement:
Moderate 15 mins

Total Score:

________________________________________________
Signature over printed name of parent/guardian

33
 Assessment

Instruction: Read and understand the items carefully. Write YES if you think the
answer is correct and NO if the answer is not correct. Write your answers in a
separate sheet. (Write your name, grade and section, subject, lesson, and module
number.)

1. It is safest to drink water only when thirsty.

2. Dehydration occurs when more water and fluids leave the body than enter it.
3. Schedule your exercise during the hottest part of the day in order to avoid
hyperthermia.
4. Fatigue is a sign of overexertion.
5. Physical activity results in increased heat production, and evaporation of sweat
from the skin.
6. Hypothermia is a medical emergency that occurs when your body gains heat
faster than it can produce heat.
7. Hypothermia refers to excessively low body temperature, characterized by
uncontrollable shivering, loss of coordination, and mental confusion.
8. Anaerobic exercise can strengthen bones, burn fat, build muscle, and maintain
muscle mass.
9. Overexertion or overtraining is dependent of the weather.
10. A person who engages in anaerobic exercises strengthens his/her bones.
11. Dehydration is the excessive loss of water from the body.
12. Anaerobic exercise is a body fat burning activity.
13. Sweating can result to dehydration.
14. Adding warm layers of clothing can help avoid hyperthermia.
15. Hyperthermia occurs when your body’s heat- regulation system can handle the
heat in your environment.

34
 Proper Etiquette and Safety in The
Lesson 5
Weeks 9 and 10 Use of Facilities and Equipment

What I Know

Instruction: Read the statements carefully. Write True if the statement is correct and
False if it is wrong. Write your answers on a separate sheet of paper.

1. Keep the physical activity equipment in a dry, safe place.

2. Physical activity equipment should be free from moisture.
3. Consider investing in plastic storage bins to keep equipment safe.
4. Be sure to never store equipment that is wet.
5. Allow it to completely dry before storing it.
6. Do not wear head gears or helmets made for the sport you’re playing.
7. Wearing eye protection is not a must for many sports.
8. Wearing face masks is not part of the equipment protocol in some sports.
9. Mouthguards can protect your mouth, teeth, and tongue.
10. If you wear a retainer, take it out sometimes before you start to play.
11. Identify what already exists in your training facilities.
12. Do not evaluate the structure of your existing building for training.
13. Use the internal space of your building without inspecting it.
14. Scheduling of using the sports training facilities is useless.
15. Do not be creative in conducting any physical activity training.

What I Need to Know

This lesson provides ideas on how to conduct proper etiquette and safety
management in using physical activity equipment and facilities to avoid accidents
and injuries.

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

• formulate ideas on how to conduct basic safety management and proper

etiquette in the use of physical activity equipment and facilities;

• create a safety work plan and system to be implemented during the use of
any physical activity equipment and facilities; and

• be responsible and safety-conscious in using physical activity equipment and

facilities.

35
 What’s In

Instructions: Recall the previous lesson about the safety protocols in exercise.
Answer the following questions below.

1. What were the safety protocols on how to avoid dehydration, overexertion,

hypothermia, and hyperthermia discussed in the previous lesson?

2. What factors contribute to the occurrence of those conditions in physical

training?

What’s New

Instructions: Study the picture below and answer the questions that follow.

This Photo by Unknown Author is licensed under CC BY

• How do you exercise inside the gym?

• Are you aware of proper etiquette and safety measures inside the fitness facility?
• What do you think are the proper etiquette and safety measures in the use of
facilities and equipment?

36
 What Is It

Safety precautions must be strictly adhered to because if they are not, individuals
can put other people at risk or even the person’s own safety. Home, school or
workplace accidents translate into days missed for important activities, reduced
productivity and lost opportunities. Everyone should be vigilant in exercising safety
planned measures and proper etiquette in conducting activities, particularly using
physical activity equipment and facilities.

What Is Etiquette?
Etiquette is the set of conventional rules of personal behavior in polite society,
usually in the form of an ethical code that delineates the expected and accepted
social behaviors that accord with the conventions and norms observed by a society,
a social class, or a social group. In practical speaking, gym etiquette is none other
than respect. That's right, respect. Respect for the equipment, others, and yourself
in the gym. Everybody's there for the same reason, and nobody wants to be
distracted or held up. Do yourself and others a favor and follow these simple, easy,
and for the most part down-right obvious rules.

Proper Etiquette and Safety in The Use of Facilities and Equipment:

1. Take care in using facilities and equipment. In consideration of the school's
effort and of other students who will benefit from using the facilities and
equipment, it is in good form to handle them with care and use them solely on
their purpose. This is to prevent having them misplaced, stolen or become
unnecessary clutters in the training area than can cause accidents.

2. Only use equipment that you already know how to use. Do not leave or pass on
equipment that is in complete disarray or dirty.

3. Be Alert and Aware in the training area.

4. In performing exercises and movement in general, practice good form first.

5. Bring back all equipment in place after use.

6. Do not hug the equipment.

7. Return the equipment properly or leave the venue clean. Doing exercises in
improper form deficit its benefits. Do not monopolize the equipment. Allow
everyone a fair use of the facilities.

8. Check Yourself. Practice proper hygiene and care. Take a bath or a deodorant if
needed. Do not force yourself to engage in physical activity if you are feeling
sick.

9. Move on the double. Do not loiter around the venue or hang on the equipment
doing nothing. Do not handle it until such time the teacher gives instructions
on how to operate the said equipment. You could break the equipment or cause
harm to yourself or others.

10. Remember to be nice, as a general rule!

37
Definition of Terms:

1. Equipment - the necessary items for a particular purpose

2. Facility- a place, amenity or piece of equipment provided for a particular purpose
3. Safety Management- is managing business activities and applying principles,
framework, and processes to help prevent accidents and injuries and
to minimize other risks
4. Injured - harmed, damaged or impaired
5. Accident- an unfortunate incident that happens unexpectedly and
unintentionally, typically resulting in damage or injury.
6. Negligence- failure to take proper care in doing something, resulting in damage
or injury to oneself or to another.
7. Incident- an event or occurrence
8. Hazardous- risky, dangerous
9. Physical Activity - movement of the body that uses energy.

What’s More

Instructions: Copy the template below on a separate sheet of paper. In the first
column, list some household chores/activities that can help strengthen your bones
and muscles. Fill in the needed information in the second and third column.

Household Equipment and/or Proper etiquette and safety

chores/activities facility needed in the use of equipment
and/or facility
1.
2.
3.
4.
5.

What I Have Learned

• Give at least five important fitness etiquettes.

• Why is it important to observe proper etiquette in using physical
activity equipment and facilities?
• What are the advantages of practicing proper etiquette and safety in
the use of equipment and facilities?

38
 What I Can Do

Instructions:
1. Perform the five physical activities listed above.

2. Using each equipment and/or facility, integrate the proper etiquette and
safety management procedures on how to conduct each physical activity.

3. Total performance time will be for 60 minutes in moderate intensity, 12

minutes for each physical activity.

4. If you are having a hard time performing the activity continuously, always
remind yourself to take a break to avoid fatigue, injuries and other
unnecessary incidents that could harm your health.

5. Let your parents check if you have followed all the proper etiquette and safety
in the use of facilities and equipment with 5 as the highest and 1 as the
lowest. Encircle the number that corresponds to their assessment. Total score
for this activity is 50 points.

Rating
1. Took good care in all used facilities and
1 2 3 4 5
equipment
1 2 3 4 5
2. Knew how to properly use the equipment
1 2 3 4 5
3. Was alert and aware in the area
1 2 3 4 5
4. Performed the activity with correct form
1 2 3 4 5
5. Returned properly all equipment used
1 2 3 4 5
6. Handled and carried the equipment properly
1 2 3 4 5
7. Cleaned the area or facility
1 2 3 4 5
8. Practiced proper hygiene and care

9. Worked within the allotted time. Did not loiter 1 2 3 4 5

around while doing the activity.
10. Was nice with the people around while doing 1 2 3 4 5
the activities
Total Score: ________________________

________________________________________________
Signature over printed name of parent/guardian

39
 Assessment

Instruction: Read the statements carefully. Write True if the statement is correct and
False if it is wrong. Write your answers on a separate sheet of paper. (Write your
name, grade and section, subject, lesson, module number.)

1. Mouthguards can protect your mouth, teeth and tongue.

2. Do not wear head gears or helmets made for the sport you’re playing.
3. Do not be creative in conducting any physical activity training.
4. Do not evaluate the structure of your existing building for training.
5. Be sure to never store equipment that is wet.
6. If you wear a retainer, take it out sometimes before you start to play.
7. Keep the Physical activity equipment in a dry, safe place.
8. Identify what already exists in your training facilities.
9. Use the internal space of your building without inspecting it.
10. Consider investing in plastic storage bins to keep equipment safe.
11. Scheduling of using the sports training facilities is useless.
12. Allow it to completely dry before storing it.
13. Wearing eye protection is not a must for many sports.
14. Wearing face masks is not part of the equipment protocol in some sports.
15. Physical activity equipment should be free from moisture.

40
References:
Book:

⚫ Physical Education and Health Teacher’s Guide, Department of Education,

Republic of the Philippines, First Edition, 2016
⚫ Retrieved from: https://www.mayoclinic.org/diseases-
conditions/dehydration/symptoms-causes/syc-20354086 Retrieved on August
27, 2020

Online Sources:

⚫ Retrieved from: https://www.topendsports.com>tests Retrieved on August 03,

2020
⚫ Retrieved from: https://study.com/academy/lesson/what-is-physical-fitness-
definition-importance.html on August 20, 3030
⚫ Retrieved from: https://www.deped.gov.ph/wp-
content/uploads/2019/12/DO_s2019_034.pdf Retrieved on August 20, 2020
⚫ Retrieved from: https://www.hsph.harvard.edu/obesity-prevention-
source/obesity-definition/obesity-definition-full-story/ Retrieved on August 20,
2020
⚫ Retrieved from: https://www.mayoclinic.org/healthy-
lifestyle/fitness/basics/fitness-basics/hlv-20049447 Retrieved on August 27,
2020
⚫ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/natural-
movement-going-back-to-basics/art-20267226
⚫ Retrieved from: https://www.mayoclinic.org/healthy-
lifestyle/fitness/basics/fitness-basics/hlv-20049447 Retrieved on August 27,
2020
⚫ Retrieved from: https://www.active.com/fitness/articles/how-to-calculate-your-training-
heart-rate-zones Retrieved on August 20, 2020
⚫ Retrieved from: https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-
about-high-blood-pressure/all-about-heart-rate-pulse Retrieved on August 21, 2020
⚫ Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-
answers/heart-rate/faq-20057979 Retrieved on August 27, 2020 Images:
⚫ Retrieved from:
https://www.sunstar.com.ph/article/391537/Business/Athlete-suffers-
hypothermia Retrieved on August 22, 2020
⚫ Retrieved from: https://en.wikipedia.org/wiki/Isometric_exercise Retrieved on
August 25, 2020
⚫ Retrieved from: https://en.wikipedia.org/wiki/Isotonic_exercise Retrieved on
August 25, 2020
⚫ Retrieved from: https://tinyurl.com/yyyys9rd August 21, 2020
⚫ Facility Rules and Regulations, Fitness Center Etiquette (2011), Retrieved from
http://students.umw.edu/campusrec/files/2011/10/Fitness-Center-Rules-
and-Regulations.pdf
⚫ Retrieved from: https://www.scribd.com/document/423504927/Proper-
Etiquette-and-Safety-in-the-Use-of-Facilities-and-Equipments Retrieved on
August 25, 2020
Online Videos:

⚫ Retrieved from: https://youtu.be/NAxpm5wBbao - Health Related Components

of Fitness Retrieved on August 03, 2020
⚫ Retrieved from: https://youtu.be/eCJovVdQgVw - The 5 Components of HRF
Retrieved on August 03, 2020
⚫ Retrieved from: https://youtu.be/5RXRr8PKunk - Calculate your own body
mass index/ Miscellaneous / Health & Medicine/ Khan Academy Retrieved on
August 03, 2020
⚫ Retrieved from: https://youtu.be/ZHi_A6tC40Y - Does your body mass index
(BMI) really matter? Retrieved on August 03, 2020
⚫ Retrieved from: https://youtu.be/MxLL9Scvmzo -Beginner Low to Moderate
impact Cardio- 15 minutes Retrieved on August 04, 2020
⚫ Retrieved from: https://youtu.be/HDfvWrGUkC8 - How to warm up before
exercise Retrieved on August 4, 2020
⚫ Retrieved from: https://youtu.be/qfoW2PKugyk -Easy Core Exercises for
Beginners Home Routine Retrieved on August 04, 2020
⚫ Retrieved from: https://youtu.be/-VXhoeaxxi0 - How to Lose Belly Fat the
Fastest Zumba Dancer Workout For Beginners Step by Step Retrieved on August
04, 2020
⚫ Retrieved from: https://youtu.be/Ufmhww_7XNo - How to Cool Down After
Exercise Retrieved on August 04, 2020
⚫ Retrieved from: https://youtu.be/mW5w7r-E-gU - What is a Normal Heart Rate
Retrieved on August 05, 2020
⚫ Retrieved from: https://youtu.be/BSIRvD-CZSo - How to check your pulse and
heart rate Retrieved on August 05, 2020
⚫ Retrieved from: https://youtu.be/HgEHlO-lB14 - RPE- Rating of Perceived
Exertion Retrieved on August 05, 2020
⚫ Retrieved from: https://youtu.be/ahOGFYb35ZY - The BORG SCALE and RPE
Explained Retrieved on August 05, 2020
⚫ Retrieved from: https://youtu.be/3x2SjfwKWvQ - Turn your daily household
chores into regular exercises/ Pinoy MD Retrieved on August 05, 2020
⚫ Retrieved from: https://youtu.be/sDzsZkU_BnE - What Are the Symptoms of
Dehydration? How Can You Treat & Prevent Dehydration? Retrieved on August
06, 2020
⚫ Retrieved from: https://youtu.be/4Ge-9JFNGpE - Prevent Overexertion in
Your Workplace Retrieved on August 06, 2020
⚫ Retrieved from: https://youtu.be/8eT2saM1dFU - How to Prevent
Hypothermia Retrieved on August 06,2020
⚫ Retrieved from: https://youtu.be/QWqJFY_hpqw - Prevent Hypothermia and
Deal with Hypothermia Symptoms Retrieved on August 06, 2020
⚫ Retrieved from: https://youtu.be/ilTK-wB65s8 - Equipment Etiquette at the
TLC Retrieved on August 07, 2020
⚫ Retrieved from: https://youtu.be/so8KigwxciU - How to Follow Proper Gym
and Health Club Etiquette Retrieved on August 07, 2020
⚫ Retrieved from: https://youtu.be/hWaSJ07CCrU - Physical Education Safety
Guidance Retrieved on August 07, 2020
⚫ Retrieved from: https://youtu.be/zgfqn0P9aiE - Safe Participation in Physical
Activity Retrieved on August 07, 2020

1
⚫ Retrieved from: https://youtu.be/ylx-9Fx13Ms - Home Exercise Equipment
Safety Informational Video by CIRP Retrieved on August 07, 2020
⚫ Retrieved from: https://youtu.be/p9Dw-4ycMQQ - COVID- 19: Importance of
home exercise while being isolated Retrieved on August 07, 2020
⚫ Retrieved from: https://youtu.be/Ejbdzt2586A - Exercise for Children - Factual
Reasons and Tips To Get Moving Retrieved on August 07, 2020

2
 For inquiries and feedback, please write or call:
Department of Education – Cebu City Division,
Curriculum Implementation Division
3rd Floor, DepEd Bldg., Imus Avenue, Cebu City, Philippines
6000
Telefax: (632) (032) 255 1516
Email Address: cebu.city@deped.gov.ph

3
 4
What I Know What’s In
1. B • Physical fitness is the ability to carry out daily
2. C
tasks and routine physical activities without
3. D
4. C undue fatigue.
5. A
6. C • Physical Fitness Tests:
7. C 1. Anthropometric Measurements
8. C 2. Zipper Test
9. D
3. Sit and Reach
10.D
11.C 4. 3-minute Step Test
12.B 5. Push-up
13.D 6. Basic Plank
14.D 7. 40-meter Sprint
15.C 8. Standing Long Jump
9. Hexagon Agility Test
10.Stork Balance Test
11.Juggling
12.Stick Drop Test
• Research has shown that BMI is strongly
correlated with the gold-standard methods for
measuring body fat. (2) And it is an easy way for
clinicians to screen who might be at greater risk
of health problems due to their weight.
Answer Key- Lesson 1
 5
What I Know:
AEROBIC ANAEROBIC
• jogging • javelin throw
• dancing • planking
• cycling • pushing
• scrubbing the floor • lifting
• climbing • leaping
• swimming • shuffling
• hiking • jumping
• continuous skipping
Answer Key – Lesson 2
 6
What I Know
1. True 6. True 11. True
2. False 7. True 12. False
3. False 8. False 13. False
4. True 9. True 14. False
5. False 10. False 15. False
Answer Key – Lesson 3
 7
What I Know:
1. Yes 9. Yes
2. Yes 10. Yes
3. No 11. No
4. Yes 12. Yes
5. Yes 13. Yes
6. Yes 14. No
7. No 15. No
8. No
Answer Key – Lesson 4
 8
What I Know:
1. True 6. False 11. True
2. True 7. False 12. False
3. True 8. False 13. False
4. True 9. True 14. False
5. True 10. False 15. False
Answer Key – Lesson 5
9
10