Jayzen Zeth Esriel M.

Panaligan XI-Freud

H.O.P.E Quarter 1-Module 3

What I Know

1. B
2. C
3. B
4. A
5. D
6. B
7. D
8. A
9. A&B
10. A
11. D
12. A
13. B
14. B
15. D

What’s In

Name: Jayzen Zeth Esriel M. Panaligan Age: 17 BMI: 21.6

Resting Heart Heart: 78 bpm Gender: Female Height: 180 cm
Maximal Heart Rate: 204 bpm No. of Heart beat/min: Weight: 70 kg
94 bpm

8 Improve cardiovascular fitness

9 Body-fat weight loss

7 Reshape or tone my body

10 Build more muscle

6 Increase energy level

4 Improve flexibility

11 Improve performance for a specific sport

5 Increase strength

3 Improve mood and ability to cope with stress

1 Feel better/improved health

2 Enjoyment

What’s New

Activity 1.

1. M
2. M
3. F
4. F
5. F
Activity 2.

1. Strength activities., flexibility activities., cardio activities. and recreational activities.

2. 2 times a week, 3-5 times a week or every day.
3. I think that performing different types of physical activities is essential since it will help us improve our
immune systems and become fit and healthy. Physical activity or exercise can also enhance your health and
lower your chance of acquiring a variety of disorders.

What’s More

Activity 1 Classifying Exercises

Aerobic Fitness Muscular Strength Bone Strengthening

1. Dancing 5. Using elastic band 8. Stretching
2. Swimming 6. Weightlifting exercise 9. Using treadmill
3. Brisk Walking 7. Push up 10. Jogging
4. Running

Activity 2. Help Me to be Fit

1. Principle of Individual Differences

2. Principle of Progression
3. Principle of Overload
4. Principle of Specificity
5. Principle of Adaptation

What I Have Learned

Activity 1 Do I look Familiar?

Arm Muscle: Cardio Respiratory: Abdominal Muscle: Leg and Glute Muscle:

Arm circling Jumping jack Planking Squats

Push-up Jogging Sit-up High knees jog

Leg raise Lunge

Activity 2.

1. I discovered that exercise is important since it helps us to become healthy.

2. I discovered that the four techniques in getting the heart beat per minute are apical site, carotid pulse site,
radial pulse site and temporal pulse site.
3. I believed that muscular strength and bone strengthening exercise are good for our body and health.
4. I learned that moderate and vigorous physical activity are easy to do but it requires energy.
5. Being physically fit can be a way to avoid health problems.
What I Can Do

Activity 1 I am now ready!

My Fitness Plan

AEROBIC FLEXIBILITY MUSCULAR MUSCULAR BALANCE

ENDURANCE STRENGTH
F 3 to 5 times a  Daily 3 to 4 times a 3 times a week 4 times a week
Frequency week  Warm-up week
 Cool
down

I 60-90% of  15 reps  12 reps  Hold for

Intensity maximum heart  1-3 reps  1-3 sets  3 sets 15-
rate  Hold for  10  10  30 sec.
30 secs exercises exercise  2 reps
s alternately

T  5 minutes
Time 20 to 60 30 minutes 30 to 60 minutes 20 minutes  30 seconds
minutes rest each
interval
T  Zumba  Static  Resistanc Resistance  One leg
Type of  Dancing Stretch e Training Training stand
Exercise  Runnin  Dynamic  Circuit  Filler
g Stretch Training exercise
 Body
Weight

Activity 1.2 My Daily Physical Activity Log

MODERATE INTENSITY VIGOROUS INTENSITY

1. Brisk walking 1. Running
2. Water aerobics 2. Swimming
3. Riding a bike 3. Hiking
4. Dancing 4. Skipping

Question:

1. Keeping an activity log is a good way to track your progress. I noticed that keeping an activity log is a good
way to assess how well you spent your time. It allows you to track amount of energy, attentiveness, and
efficiency throughout the day and helps you alleviate time-wasting activities so you can be more productive.

2. Yes. I consider myself to be physically fit because I am able to complete my daily tasks easily and find
opportunity to appreciate them with family and friends. Being fit does not imply that I have a good body.
Assessment

1. A
2. D
3. B
4. A
5. C
6. C
7. D
8. A
9. D
10. D
11. D
12. B
13. A
14. C
15. A
Jayzen Zeth Esriel M. Panaligan XI-Freud

H.O.P.E Quarter 1-Module 4

What I Know

1. C
2. C
3. D
4. B
5. A
6. A
7. D
8. B
9. B
10. B
11. B
12. B
13. B
14. C
15. B

What’s In

1. D
2. A
3. B
4. C
5. B

What’s New

1. C
2. E
3. D
4. B
5. F
6. E
7. E
8. F
9. B
10. D
What’s More

Activity Time Component Heart rate Heart Rate Breathing Time to get Heart
(seconds) of Skill- Before After Notes rate Below 120
Related BPM
Fitness
Obstacle 30 seconds Agility 110 150 Breathless 20
Drill
Weave 30 seconds Agility 110 155 Breathless 15
Through
Chairs
Balance at 30 seconds Balance 100 120 Panting 10
Three Levels
Pick Me Up 30 seconds Coordination 90 110 Panting 8
Catch the 30 seconds Reaction 95 105 Panting 17
Ball Time
Tap Me 30 seconds Speed 90 110 Panting 20
Please
Sprints Like 30 seconds Speed 125 185 Breathless 23
Bolt
Running to 30 seconds Speed 120 160 Breathless 25
the Side
Skip with 30 seconds Balance 100 120 Breathless 27
High Knee
Jump Up to 30 seconds Power 110 150 Panting 21
the Top
Catch Me 30 seconds Coordination 95 115 Panting 15
I’m Falling
Grab Me 30 seconds Agility 90 110 Panting 10
First

What I Have Learned

1. Sprints like bolt cause my heart rate to rise above 180 beats per minute. During this exercise, it occurred
since you will raise your heart rate while maintaining a steady and consistent pace.
2. Running to the side increased my heart rate to 150 to 180 beats per minute. It happens because when you
exercise, your heart and lungs work harder to supply the extra oxygen your muscles require.
3. I get winded or out of breath after sprints such as bolt, obstacle drill, and running to the side activities. I
think it happen when you engage in strenuous physical activity, you breathe more deeply because your
body's need for oxygen increases with exertion.
4. My heart rate remained below 125 while performing pick me up, balance at three levels, tap me please,
catch the ball, and grab me first. It happened because they are only light physical activities with few
movements.
What I Can Do

1. Athletes must be quick, able to change directions, have good balance, and have a range of other skills in
order to compete and perform well.
2. Everyone can benefit from skill-related fitness—you might wish to participate in recreational activities. You
may wish to get fitter, and the activities will help you achieve that goal. You desire diversity and to avoid
boredom.
3. Yes. You may focus on your cardiovascular system, physical strength and endurance, and flexibility all at the
same time. The more you exercise, the lower your body fat percentage will be.
4. It benefits respiratory, cardiovascular, and general health. Being physically active can also help you maintain
a healthy weight, lower your risk of diabetes, heart disease, and several malignancies. Staying active, in
other words, is a significant aspect of sustaining excellent health and fitness.
5. Being agile allows you to move swiftly while keeping control. Unexpected falls are avoided by maintaining
equilibrium. Coordination allows you to move more efficiently. Synchronization of your hands and eyes, or
coordination of your feet and eyes, makes things simpler. Speed aids in reducing the amount of time spent
on tasks. Knowing the precise strength and speed you would be expending to complete tasks is power. It
motivates you to complete the task at hand. Reaction Time is more closely tied to how quickly your brain can
understand information and respond. This has various advantages, such as catching falling things or
preventing serious injury from falls.

Assessment

1. D 6. C 11. A
2. A 7. D 12. C
3. D 8. B 13. C
4. A 9. B 14. C
5. B 10. C 15. D

Additional Activities

Days Physical activity or exercise Skill related fitness

developed
Monday 1. Catch the ball 1. Coordination
2. Running 2. Speed
3. Knee raise 3. Agility
4. Jumping jack 4. Speed
Tuesday 1. Throwing ball 1. Power
2. Sweeping the floor 2. Coordination
3. Avoiding a rock that’s thrown at you 3. Reaction time
4. Walking in the hanging bridge 4. Balance
Wednesday 1. Obstacle drill 1. Agility
2. Squat jump 2. Power
3. Badminton 3. Coordination
4. Jump rope 4. Coordination
Thursday 1. Single leg lift 1. Balance
2. Two jumps forward, one jump back 2. Agility
3. Drop and Catch 3. Reaction time
4. Leg press 4. Power
Friday 1. Dribbling 1. Coordination
2. Balance on a stability ball 2. Balance
3. Table tennis 3. Reaction time
4. Side-step toe touch 4. Agility
Saturday 1. Jump lunges 1. Power
 2. Sprint 2. Speed
3. Ball tossing 3. Reaction time
4. Dancing 4. Coordination
Sunday 1. Brushing teeth 1. Coordination
2. Squat out, hop in 2. Agility
3. Hurdle jumps 3. Speed
4. Push up 4. Power
Jayzen Zeth Esriel M. Panaligan XI-Freud

H.O.P.E Quarter 1-Module 5

What I Know

1. D
2. C
3. B
4. C
5. A
6. D
7. A
8. A
9. D
10. B
11. B
12. B
13. C
14. B
15. D

What’s In

1. D
2. A
3. C
4. D
5. D

What’s New

Activity 1. Guess what

a. Picture talk

b. Guide Questions:

1. I haven't had any so yet, although I have sprained my ankle.

2. Back in my grade 9 days, when everything was still normal.
3. In school.
4. I was rushing to our classroom since I was running late in class, and it was, unfortunately, on the fourth floor.
Then, all of a sudden, I took a wrong step, that made my ankle twist.
5. An incident.
a. K-W-L

Know Want Learned

Hydration is also the soundest way
to prevent dehydration.
Exercise is good for the body and
with proper precautions, sports
injuries may be prevented.
No proper warm-up and stretching
before you play or exercise can lead
to injuries.
Causes of sport injuries
Kinds of Injury
Preventing Sports Injuries
How can I treat Injuries?
Personal safety protocols during
Moderate to Vigorous Physical
Activities (MVPA).
Proper hydration does more than
just quench your thirst. It has
numerous benefits to your health.
Water is the main component of
blood, which supplies cells with
oxygen and nutrients and carries
waste out of the body. 
First, it optimizes your mind-set to
improve alertness, attention, and
motivation; second, it prepares and
encourages nerve cells to bind to
one another, which is the cellular
basis for logging in new information;
and third, it spurs the development
of new.
Potential to cause unnecessary
stress and strain on your muscles –
particularly your heart. Inability to
prime the pathways between your
nerves and muscles to be fully ready
for a good workout.
Sports injuries are most commonly
caused by poor training
methods; structural abnormalities;
weakness in muscles, tendons,
ligaments; and unsafe exercising
environments. The most common
cause of injury is poor training. For
example, muscles need 48 hours to
recover after a workout.

What’s More

Let’s Try

1.

Injury Type Causes of Injury

Sprain Acute Injury When a joint is extended beyond its normal range of movement.
Strain Acute Injury Stretching partial tearing, or complete tearing of a tendon.
Fracture Acute Injury When a bone is crack break or shattering
Dislocation Acute Injury When the ball of a joint is forced out of its socket (i.e. arm forced out of
the shoulder joint).
Stress Fracture Chronic Injury It is caused by repetitive force, often from overuse, - such as repeatedly
jumping up and down or running long distances.
Tendinopathy Chronic Injury Caused by a sudden injury, the condition is much more likely to stem
from repeating a particular movement over time.
Osteoarthritis Chronic Injury When the cartilage that cushions the ends of bones in your joints
gradually deteriorates.
Bursitis Chronic Injury Throwing a baseball or lifting something over your head repeatedly,
leaning on your elbows for long periods.

2.
 My Personal Safety Protocol

Before During After

Dehydration Drink at least 16- 20 Drink cool water rather Stay hydrated, and if
ounces of water one to than cold water to aid water isn't replenishing
two hours before an your body's quick your energy, try
outdoor workout. absorption of water. electrolytes and watch
your body's reaction. Seek
medical attention if you
are experiencing odd
symptoms.
Overexertion Before engaging in any Seek assistance if a spotter Make careful to stretch
physical exercise, be sure is present to assure your and massage tense
to warm up for at least 5- safety. Maintain correct muscles.
15 minutes. bodily alignment.

Hypothermia If you must engage in an Pay attention to and Allow your body to get
outside activity in cold experience your body's warmed up.
weather, make sure to circumstances. If it is
dress appropriately and necessary to halt the
have appropriate action, do so.
equipment.
Hyperthermia As this is more common in Pay attention to and If you suspect you're
warmer weather, avoid experience your body's suffering from heat stroke,
exposing oneself to high circumstances. If it is stop what you're doing
heat or activities that necessary to halt the and get medical attention
require prolonged action, do so. right once.
exposure to the sun.

What I Have Learned

1. Sprain and Strain

2.
 David Busst - Coventry City footballer - April 1996.
 Glenn McGrath - Australian cricketer - The Ashes July 2005.
 Wayne Rooney - Manchester United footballer - August 2012.
 James Blake - American tennis player - May 2004.
 Alan Smith - Liverpool footballer - February 2006.
 Anil Kumble - Indian cricketer - Antigua Test 2002.
 Yao Ming - NBA Center (2002-2011)
 Kerry Wood — MLB Pitcher (1998-2012)
 Kerry Wood — MLB Pitcher (1998-2012)
 Andrew Luck — NFL Quarterback (2012-2018)
3.
 Basketball: ankle sprain
 Volleyball: ankle sprain and shoulder injury
 Track and Field: heat stroke and runner’s knee
 Lawn Tennis: shoulder injury and tennis elbow
 Combative sports: death, disability, and concussion
 Softball: ankle sprain, pulled muscle
 Badminton: ankle sprain and shoulder injury
I learned that sports injuries are:

I learned that sports injuries are injuries that occur when participating in sports or exercising. It can also happen as a
result of overtraining, a lack of fitness, and poor form or technique.

Common sports-related injuries include:

Sprain, Fracture, Strain, Dislocation, Contusion and Concussion.

The types of injuries are:

Acute and Chronic Injury.

What I Can Do

Let’s Do This!

1.

Acute Injury Upper Extremities Lower Extremities

Fracture Boxer’s Fracture Tibial avulsion Fracture
Dislocation Shoulder Dislocation Ankle Dislocation
Sprain General Hand & Wrist Sprains Ankle Sprain
Strain Strained Chest Muscle Strained Calf Muscle

2. Sprain

 Avoid exercising or playing sports when tired or in pain.

 Maintain a healthy weight and well-balanced diet to keep muscles strong.
 Wear shoes that fit properly and be sure any sports equipment is also fitting well.
 Practice safety measures to prevent falls.

3.

Chronic Injury Upper Extremities Lower Extremities

Osteoarthritis Upper arm pain Knee pain
Tendinopathy Achilles tendinitis Jumper's knee
Bursitis Bursitis shoulder pain Knee bursitis
Fasciitis Upper limb fasciitis Lower limb fasciitis

4. Bursitis
 Learn proper posture or technique for sports or work activities.
 Avoid sitting or kneeling too long
 Maintain a healthy weight to reduce pressure on joints.
 Use cushions and pads when you kneel or put weight on your elbows.
 Ease into new exercises or activities to avoid injury.

Assessment

1. D
2. D
 3. A
4. C
5. D
6. A
7. D
8. C
9. C
10. D
11. C
12. A
13. D
14. B
15. B

Additional Activities

1. informal playing
2. lunch time
3. protective gears
4. overexertion
5. falls
6. strained muscles
7. finger
8. safe
9. seriously