1

H.O.P.E.
Quarter 2 – Module 2:
Health-Related Fitness

Department of Education • Republic of the Philippines

Introductory Message
Introductory Message

For the facilitator

This gives an instruction to the facilitator to orient the learners and support

the parents, elder, sibling etc. of the learners on how to use the module.

Furthermore, this also instructs the facilitator to remind the learners to us

separate sheets in answering the pre-test, self-check exercises, and post-test.

For the learner

This communicates directly to the learners and hence, must be

interactive. This contains instructions on how to use the module. The structure

and the procedure of working through the module are explained here. This also

gives an overview of the content of the module. If standard symbols are used to

represent some parts of the module such as the objectives, input, practice task

and the like they are defined and explained in this portion.

Department of Education • Republic of the Philippines

H.O.P.E. 1
Alternative Delivery Mode Module
Quarter 2 – Module 2: Health-Related Fitness

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the Government of the Philippines. However, prior approval of the government agency or office
wherein the work is created shall be necessary for exploitation of such work for profit. Such
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Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
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over them.

Published by the Department of Education

Secretary:
Undersecretary:
Assistant Secretary:

Development Team of the Module

Authors: Aica Marie S. Hernandez, Lynn R. Sunglao and Jo Ann A.

Fajardo
Editor: Jo Ann A. Fajardo
Reviewers:
Illustrator:
Layout Artist:
Management Team: MAPEH DEPARTMENT

Printed in the Philippines by ________________________

Department of Education – Schools Division Office of Las Pinas

Office Address: 309 Diego Cera Ave., Pulang Lupa 1, Las Pinas, 1742,
Metro Manila_____________________________
Telefax: 822-3840; 835-9030 loc. 102____________________
E-mail Address: depedlaspinas@gmail.com____________________

Department of Education • Republic of the Philippines

 1

H.O.P.E. 1
Quarter 2 – Module 2:
Health-Related Fitness
This instructional material was collaboratively developed and reviewed
by educators from public and private schools, colleges, and or/universities.
We encourage teachers and other education stakeholders to email their
feedback, comments, and recommendations to the Department of Education
at action@deped.gov.ph.

We value your feedback and recommendations.

Department of Education • Republic of the Philippines

 What I Need to Know

This module was designed and written with you in mind. It is here to
help you master the Physical Education and Health. 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 standard sequence of the course. But
the order in which you read them can be changed to correspond with the
textbook you are now using.

The module is divided into nineteen lessons, namely:

● Self-assesses health-related fitness (HRF). status, barriers to
physical activity assessment participation and one’s diet
● Sets Frequency Intensity Time Type (FITT) goals based on training
principles to achieve and/or maintain health-related fitness (HRF).
● 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 during MVPA participation
● Demonstrates proper etiquette and safety in the use of facilities and
equipment
● Participates in an organized event that addresses health/fitness
issues and concerns
● Recognizes the value of optimizing one’s health through participation
in physical activity assessments
● Organizes fitness event for a target health issue or concern

2
 What I Know

Identify the following about proper etiquette and safety in the use of facilities and
equipment. Put check whether TRUE or FALSE.

1.Take care in using facilities and equipment.

TRUE FALSE

2. Only use equipment that you already know how to use leave or pass
on equipments that is in complete disarray or dirty.

TRUE FALSE

3. Be Alert and Aware in the training area.

TRUE FALSE

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

TRUE FALSE

5. Bring back all equipment in place after use.

TRUE FALSE

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 Lesson Proper Etiquette and Safety in the Use of Facilities and
Equipment
1

What’s In

Activity:
Directions: Describe the following pictures. Write your description below.

What is It

Proper Etiquette and Safety in the Use of Facilities and

Equipment

Rule No. 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 equipments, it is in good form to handle them with care and use them

4
solely on their purpose. This is to prevent having them misplaced, stolen or become
unnecessary clutters in the training area than can cause accidents.

Rule No. 2. Only use equipment that you already know how to use do not leave or
passon equipment that is in complete disarray or dirty.

Rule No. 3. Be Alert and Aware in the training area.

Rule No. 4. In performing exercises and movement in general, practice good form first.

Rule No. 5. Bring back all equipment in place after use.

Rule No. 6. Do not hug the equipment.

Rule No. 7. Return the equipment properly or leave the venue clean. Doing exercises in
improper form deficit it's benefits. Do not monopolize the equipment. Allow everyone a
fair use of the facilities.

Rule No. 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.

Rule No. 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.

Rule No. 10. Be nice, as a general rule!

Fitness Center Etiquette

Uphold the rules of the facility

✔ Read, understand, and follow all rules, expectations, and posted signs
✔ Observe all posted equipment instructions and warnings
✔ If there is a piece of equipment you do not know how to use, don’t
assume you know how to use it and ask for assistance

Using a piece of equipment someone else is using

✔ Ask if you can “work in between their sets” – if they say no, please be
patient and wait
o Acceptable reasons for denying the “work in” request include the
following:
✔ 2 or more individuals are already using the equipment
✔ The equipment is loaded with a large amount of weight and the
user is almost done

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o When “working in” allow the other person to use the equipment
after each set and re-set all equipment adjustments back to
where they were before you started
✔ If someone begins exercising on a piece of equipment while you are
resting between sets…
o You should say “I only have X number of sets left, you can work
in with me if you’d like
o If you were working in between someone else sets, make the
other person aware someone is already sharing the equipment
✔ If while waiting in line to use the equipment you leave to get a drink or to
use the restroom, tell the person behind you that you are coming right
back so they are aware that you are waiting
✔ If someone sneaks ahead of you, you should say “I just went to, I believe I was
here before you.”
✔ You cannot claim a piece of equipment by setting a towel or water bottle
on it or next t it
✔ Allow others to work in between your sets
✔ Do not rest on the equipment; it is better to walk around to accelerate your
recovery
✔ When using cardio equipment, please do not exceed the 45 minute time limit.

Wipe down all equipment following each set with the provided pre-moistened
Wipes then discard the wipes appropriately

When done with a piece of equipment

✔ Wipe down the equipment with the provided pre-moistened wipes then
discard the wipes appropriately
✔ Take all extra personal equipment with you – includes water bottles,
towels, weight belts, etc.
✔ Put all equipment away – rack free weights in their designated location, return
cable accessories to the stand, dumbbells and kettle bells, jump ropes, and
stretch cords returned to the appropriate rack, stability balls,
balance balls, and foam rollers are to be wiped down, then returned to
the storage area
✔ DO NOT mix weight plates on the same storage bar

Being aware of the exercise areas

✔ Stay clear of free weight areas when in use
✔ Do not exercise in walking areas – gray floor pathways and in front of water
fountains, water and ice machine, wall-mounted wipes containers and
trash/recycle receptacles
✔ Do not stand in front of dumbbell rack
✔ Before using a wall-mounted mirror, look around to make sure you are not in
someone else space

Using spotters for safety

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 ✔ Ask for a spot when going heavy on higher risk exercises such as bench
press or squat
✔ Limit the number of times you ask for a spot
o Use the weight you can handle
o Only go heavy occasionally
o Seldom exercise to performance failure on higher risk exercises
✔ Communicate with the spotter before you start the exercise
o Ask them to spot you in a specific manner if that is important to you
o Indicate your desired number of repetitions
o Don’t expect a spotter to assist beyond one assisted repetition (max rep)
o Once you complete an assisted repetition, rack the weight.

What I Have Learned

Fill the blank with the correct word associated with proper etiquette and safety in the
use of equipment and facilities.
1. Take _________ in using facilities and equipment.

2. Only use equipment that you already _________how to use do not leave or pass
on equipment that is in complete disarray or dirty.
3. Be Alert and __________in the training area.
4. In performing exercises and movement in general, practice ____________ form
first.
5. Bring back all equipment in _________ after use.
6. Do not ________ the equipment.
7. Return the equipment ____________ or leave the venue clean.
8. Check Yourself - practice proper _____________ and care.
9. Move on the double; do not ___________ around the venue or hang on the
equipment doing nothing.
10.Be __________, as a general rule.

Assessment

7
Why is it important to practice proper etiquette in the use of equipment and facilities?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________

Describe one way that you showed respect for equipment, facilities, or teammates when
conducting physical activities.
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

References
PDF -Proper-Etiquette-and-Safety -in-the-Use-of-Facilities-and-Equipment_compress.pdf
https://www.scribd.com/document/423504927/Proper-Etiquette-and-Safety-in-the-Use-of-Facilities-
and-Equipments

https://www.google.com/url?sa=i&url=http%3A%2F%2Fwww.dashfitness.ca%2Ffacilities
%2F&psig=AOvVaw2lyd0A4f3XXpCL5AzUKZYV&ust=1590670957321000&source=images&cd=vfe&ved=
0CA0QjhxqFwoTCPjJpp6N1OkCFQAAAAAdAAAAABAQ

https://www.google.com/search?
q=proper+and+improper+images+about+physical+activity+equipment&tbm=isch&ved=2ahUKEwjO_picj
dTpAhVJUJQKHRRoBb0Q2-
cCegQIABAA&oq=proper+an&gs_lcp=CgNpbWcQARgAMgQIIxAnMgIIADICCAAyAggAMgIIADICCAAyAgg
AMgIIADICCAAyAggAOgQIABBDUMzjDVjz8w1g1IAOaABwAHgBgAHeBIgBxhuSAQkyLTIuMy4zLjGYAQCg
AQGqAQtnd3Mtd2l6LWltZw&sclient=img&ei=7WTOXo7UE8mg0QSU0JXoCw&bih=576&biw=1366&hl=e
n-GB#imgrc=wnx0uHOBJzPjdM&imgdii=_nyhc08XoLSxrM

8
 What I Know

Choose the letter of the best answer. Write the chosen letter on a separate sheet
of paper.
1 Why we have to participate in the organized event that involves physical
activities?
a. It helps us show respect others and makes others glad that we are
with them. 
b. It benefits to psycho-social health and functional ability of life.
c. To gain more friends
d. All of the above

2. What are the benefits of participation in Zumba activities?

a. Boosting your physical fitness level
b. Establishing a theme that befits your goals.
c. It maintains a good cardiovascular respiratory system.
d. All of the above

3. What is the purpose of sports-fest?

a. To create friendly competition
b. Make funds from the sports events
c. To see who are potential players of the school
d. Giving the teachers a time to rest and participate in different sports
event.

4. Sportsmanship mainly refers to virtues such as 

a. Competition
b. Concrete game planning
c. Maintaining self-control if dealing with others.
d. Respect the authorities and co players.
5. An event organized by the sports enthusiast that happens special during
summer time.
a. Zumba
b. E Sports
c. Intramurals

9
 d. Sports Clinic
6. The best time for the students to participate in a different event competing
with their school mates
a. Intramurals
b. Zumba activities
c. Sports Summer Clinic
d. Recreational Activities
7. People who are mostly capable to organize a sports event.
a. Teacher
b. Students
c. Sports enthusiast
d. Sports commentators
8. Which of the following is a beneficial aspect of participation in sports?
a. Mental
b. Social
c. Physical
d. All of the above
9. Which of the following is not a social benefit of sports participation?
a. Team work
b. Discipline
c. Poor Sportsmanship
d. Responsibility
10. Providing a social media platform and setting fitness goals that you can
get using internet.
a. E Sports
b. Google meet
c. Fitness mobile application
d. Outdoor Recreational Activity

Lesson H.O.P.E. 1: Participates in an

organized event that addresses
2 health/fitness issues and concerns

What’s In

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Activity: Exercise Checklist
Directions: Make a checklist of the important things needed in
participating in an organized event involving physical activities thru
online and physical.

ONLINE ACTIVITY PHYSICAL

What’s New

The more you involved in physical activities, the more you are elevating your
participation by joining events that promote health and fitness as well as address
health issues about communicable and noncommunicable deceases like
diabetes, asthma, heart problems etch. You are also encouraging the community
awareness to learn more on how to handle those health issues by attending or
joining events that are supporting the physical activities and health management.
Fitness events can bring people together and inspire them to make changes and
empower communities to provide opportunities for participation in a variety of
local programs and events.
The question is how are we going to organized or participate in a physical activity
event during the pandemic? In the new normal setting and observing the
“SOCIAL DISTANCING”, we are using gadgets like cellphones, tablets and
laptops connecting to your internet provider. By using applications like zoom,
google meet, YouTube and fb live we can participate and even organize a life
fitness events.
What are those events that we can do inside your house? Your choice would
depend on your interests and preferences. Here are some viable options for you.

11
Zumba is an enjoyable way to improve your physical health in an energetic,
upbeat atmosphere. The classes promote body positivity, with an emphasis on
having fun and feeling good about yourself. There is no right or wrong way of
dancing just follow the instructor and have fun moving. This aerobic form of this
exercise comes from a lively music and enthusiast dance instructor you can
follow easily the dance routine.
That is why some groups and organization choose Zumba to promote
awareness.

Google play application instructional fitness workout is also providing social

media platform, setting fitness goals and in-club challenges. A million apps that
allow us to link many popular fitness tracking devices and fitness application.
How fitness mobile apps can help in improving your fitness?
Using different fitness mobile app the world become smaller because if you wish
to meet your friends and other people interested in an organizing an event, you
go for video calling services, instead of meeting them personally over a place.
With these new advancements new normal setting of organizing events on health
issues and awareness in the field of technology has made your life smooth and
easier that you can create a health awareness for all.
Some options on regular fitness organizing event are;
School Intramurals
The best time for the students to participate in a different event competing with
their school mates and have fun memories each year.
The purpose of this event is to be keep the students involving on planning and
operation, to provide fun, safe and structured play experiences that promote the
physical, mental and social development of every child.
Summer sports clinics
This event is organized by the sports coaches and enthusiast that giving the
young ones an opportunity to choose sports event that offers during summer
days. This event usually paid by some sports product brand and some are for
free. It also involves the parent’s participation in supporting their children’s
chosen event by enrolling them in a sport clinic. The usual sports offered include
basketball, taekwondo, swimming, gymnastics, football, volleyball, and others.
These last for several sessions spanning days or weeks, and usually culminate
with an exhibition tournament.
Recreational Events

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These are events that sports enthusiasts and athletes are involved. These are
held in specialized out and indoor venues in different categories for different
levels of participants like cycling events, triathlon, marathons and endurance
challenges.

What is It

These life event targeting the following

● Physical Health: A “health is wealth” activities, especially outdoor ones
improve one’s health like increasing muscular strength, endurance,
flexibility, body composition, cardiovascular and energy level resulting in
more focus for academic and has a big impact on discipline in other
activities. It also maintaining lowering blood, cholesterol levels and body
fats.
● Mental Health: an essential in all recreational activities for managing
stress. It provides a sense of balance and self-esteem that reduces
anxiety and depression. It also an increased motivation to continue
activities against self-distraction. It enriches self-expression, ability
interpersonal skills, and aesthetic sense of facilitating emotional stability
and resilience. Such activities help students to become more self-reliant
and self-disciplined.

What’s More

Activity 1:
Directions: Conduct an interview (physical or virtual) with your former MAPEH
teacher on how they successfully organized an intramurals event every year. You

13
can set five to ten questions about the activities event and how the students
participated. Advise them to be conversational.

Activity 2:
Fill in your strengths for each of the dimensions of participating organized sports
event described below. Examples of strengths are listed with each dimension.
Physical wellness: To maintain overall physical health and engage in appropriate
physical activity (e.g., stamina, strength, flexibility, healthy body composition).
________________________________________________________________
________________________________________________________________
_________________________________________________
Emotional wellness: To have a positive self-concept, deal constructively with your
feelings, and develop positive qualities (e.g., optimism, trust, self-confidence
determination, persistence, dedication)
________________________________________________________________
________________________________________________________________
_________________________________________________________
Interpersonal/social wellness: To develop and maintain meaningful relationships
with a network of friends and family members and to contribute to the community
(e.g., friendly, good-natured, compassionate, supportive, good listener).

What I Have Learned

________________________________________________________________
________________________________________________________________
__________________________________________________________
Summarize your learning from this lesson by completing the paragraph.

In this topic, I have learned that

_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________
_____________________________________________________

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 _____________________________________________________
____________________________

What I Can Do

How fitness mobile apps can help in improving your fitness?

_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
____________________________
Inside the box, list down the different events that you can join thru
online and physical. Write the importance of each events.

ONLINE ACTIVITY PHYSICAL

Write TRUE if the statement is correct or FALSE if the statement is

wrong after each sentence.

1. Regular physical activity reduces the risk of many adverse

health outcomes. ____________
2. Some physical activity is better than none. ___________

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 3. For most health outcomes, additional benefits occur as the
amount of physical activity increases through higher intensity,
greater frequency, and/or longer duration. ___________
4. Most health benefits occur with at least 150 minutes a week of
moderate-intensity physical activity, such as brisk walking.
Additional benefits occur with more physical activity.
___________
5. Both aerobic (endurance) and muscle-strengthening
(resistance) physical activity are not beneficial. ___________
6. Health benefits occur for children and adolescents, young and
middle-aged adults, older adults, and those in every studied
racial and ethnic group. ___________
7. The health benefits of physical activity are limited specially for
people with disabilities. ___________
8. The benefits of physical activity are for all ages. ___________

Lesso H.O.P.E. 1: Recognizes the value of

n optimizing one’s health through
participation in physical activity

3 assessments.

Being physically active is important for good health and development during the
growing years. It helps us feel more energetic, feel better about ourselves, feel
more relaxed, it helps us make friends, and importantly, it helps keep us healthy.
Children should be active for at least one hour every day.

What’s In

Activity:

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Identify and understand the difference between the physical activities that you do
every day.
Directions: In the box below is a list of different physical activities. Classify the
activities whether it is moderate activity or vigorous activity. Rewrite the activities
in the appropriate column on the table.

Walking yoga Zumba dancing playing basketball swimming

play climbing circuit training Gardening Fishing Sitting using
gadgets hiking mopping shoveling cycling for light effort

LIGHT ACTIVITY MODERATE VIGOROUS

ACTIVITY ACTIVITY

What’s New

Keeping your body physically active can help improve overall disposition,
increase the release of endorphins and offer meditation-like qualities. Physical
activity can reduce the fight or flight response often triggered by stress.

a. Mind-booster. Engaging in physical activity can improve moods and

make us feel better, increasing self-confidence, thus reducing stress. Exercise
can also improve our quality and ability to sleep, resulting in a fully rested body
which can definitely have a positive impact on our overall disposition and
cognitive function.

17
 b.Endorphin Release. Participating in physical activity can result in an
increase in endorphin levels. Endorphin are chemicals or neurotransmitter
hormones that are secreted from the brain and nervous system. It activates the
body’s opiate receptors thus it has analgesic properties that can make you feel
good. It also gives a person the feeling of achievement and being in control.
c. Mind Stimulator. Exercise can be a form of meditation. While involved in
an engrossing physical activity, we may find that we are concentrating strictly on
the physical work. We tend to forget the problems and worries you have at
present. With this, our mind is somehow freed and stimulated to work and find
solutions to our stress.
d. Reduction of Fight or Flight Response. Stress, either big or small,
activates our flight or fights response and in doing so, deluges our body with
different hormones including cortisol, adrenaline, and noradrenaline. Over-
secretion of these hormones is brought about by stress, thus must be controlled
and returned to normal state. Otherwise it could interfere with body functions
leading to adrenal fatigue. Physical activity or movement metabolizes the
hormones triggered by stress, processing these chemicals and returning them to
normal levels. Once these hormones have been metabolized, the level of
homeostasis improves, regulating the internal conditions of the body, thus
bringing in a state of balance and stability. In this manner, we feel calm and
ready to gear up and face the world once again.
Keeping the body physically active enables the body systems to function
properly with vigor and alertness. Staying in shape allows the individual to
perform daily tasks efficiently and effectively resulting to better output and
performance.

What is It

The value of Physical Activity

We should be regular physically active to improve overall health and fitness and
to prevent many adverse health outcomes. The benefits of physical activity occur
in generally healthy people, in people at risk of developing chronic diseases, and
in people with current chronic conditions or disabilities. 

18
Physical activity affects many health conditions, and the specific amounts and
types of activity that benefit each condition vary. In developing public health
guidelines, the challenge is to integrate scientific information across all health
benefits and identify a critical range of physical activity that appears to have an
effect across the health benefits.
One consistent finding from research studies is that once the health benefits from
physical activity begin to accrue, additional amounts of activity provide additional
benefits. Although some health benefits seem to begin with as little as 60
minutes (1 hour) a week, research shows that a total amount of 150 minutes (2
hours and 30 minutes) a week of moderate-intensity aerobic activity, such as
brisk walking, consistently reduces the risk of many chronic diseases and other
adverse health outcomes.
Here, we answer eight important questions about exercise and its health
benefits.
1. Exercise, physical activity and fitness: What's the difference?
● Physical activity is simply any bodily movement performed by the
muscles that expend energy. This includes all the movement one does
throughout the day, whether it be intentional, part of one's job/occupation
or simply for transporting one's self from one place to another. All activity
and steps count toward your health.
● Exercise is a subset of physical activity that is planned and structured
with the purpose of improving or maintaining physical fitness or health. In
general, exercises are divided into activities that are predominantly
aerobic (like running) or resistance (like weight lifting), although most
sports and physical activities have components of both.
● Fitness is the ability to perform activity at a moderate to vigorous level of
intensity without tiring easily. Metabolic Equivalent of Tasks, or METs, are
commonly used as the unit attributed to different activities to describe the
intensity and the amount of energy spent in that activity. The more fit you
are, the more physical activity you can do and then the more oxygen the
body uses to meet the energy demands. METs can be measured during
an exercise (treadmill or bicycle) stress test, and they are commonly
performed at a doctor's office to investigate cardiac or pulmonary disease.
Fitness also depends on your age, sex, body size and genetic
background. But it's clear that regular physical activity improves your
fitness level.
2. What intensity exercise should I do?
If you hate running, no worries! Exercise does not have to be vigorous to
be heart-healthy. In fact, nearly all cardiovascular benefits are gained by
moderate-intensity activity. There may be further gain, particularly for fitness, by

19
adding vigorous activities. But even light activities, particularly if they replace
sitting or sedentary time, also provide health benefits.
Light activities include leisurely walking, light stretching, light housework and
gardening.
Moderate activities include brisk walking, leisurely bicycling, dancing, swimming
and moderate housework or yard work.
Examples of vigorous activities are running, aerobics classes, competitive sports,
more intensive cycling and hard physical labor.
3. How much exercise do I need?
Several groups, including the Centers for Disease Control and Prevention and
the American Heart Association, released guidelines recommending that adults
should engage in moderate-intensity exercise lasting at least 30 minutes on at
least five days of the week. The American Heart Association specifically
recommends at least 150 minutes per week of moderate-intensity activities, or 75
minutes a week of vigorous activity, or any combination in which one minute of
vigorous activity counts towards two minutes of moderate-intensity activity.
This generally can be achieved by brisk walking for 30 minutes or running for 15
minutes on most days of the week, or swimming for 50 minutes at a leisurely
pace three days a week.
Strong data supporting these minimum levels of exercise comes from multiple
studies that followed thousands of subjects of different sexes, ages and ethnicity
for many years. One large study combined data from several studies and found
that this level of activity decreased the risk of dying by 20 to 30 percent (1 out of
every 4 deaths prevented) over a 12-year period. Although the data appear to
show that more intense or more prolonged exercise may provide a greater
benefit, other studies (in older subjects) showed that even one hour of exercise a
week (like walking or riding a bike) or walking six to12 blocks weekly reduces the
risk of having a heart attack.
As with other things in life, some things that work for someone else does not
mean it will work for you. In general, the amount of exercise you do should be
tailored to your current fitness, your health, your schedule, medical conditions
and the goals and benefits you want from exercise.
If you think you can't exercise because of health concerns, discuss this with your
health provider. There are very few circumstances when one isn't able to
exercise at all. Even small amounts of exercise once or twice a week may help
you to be healthier. Brisk walking is an activity with a low risk for injury that most
adults can do without medical clearance.
4. Do I have to exercise every day?
While it is generally advised to spread activity throughout the week, even if you
can only find time to be active on weekends, any level of activity is beneficial.

20
In a recent study that included over 60,000 middle-aged participants, those who
met their total physical activity recommendations in only one or two sessions per
week (i.e. weekend warriors) enjoyed similar benefits ,such as lower risk of dying
from any cause and dying from cardiovascular disease or from cancer, compared
with those who exercised in moderate amounts spread through most days of the
week. Both groups had better outcomes compared with those who were inactive.
5. Is there such a thing as too much exercise?
Although there have been suggestions about the adverse health effects of
strenuous exercise, this remains a topic of debate among physicians and
scientists who study this field. What we know today is that people who perform
strenuous exercise may not get additional incremental benefits compared with
those who exercise at moderate amounts regularly. However, some of these
individuals may have individual susceptibility factors (specially undiagnosed
cardiovascular disease) that could increase their risk of harm from strenuous
exercise. Certainly lack of exercise among U.S. adults is more of a health
concern than too much exercise.
6. Why is physical activity beneficial?
Many parts of your body, including your brain, heart, bones and joints, feel the
positive effects of exercise. Some of the best-known effects of exercise are on
the heart and the cardiovascular system. We know that the hearts of athletes
grow and beat stronger than people who aren't athletic. This is caused by the
heart cells increasing in size, increasing numbers of cells in the heart (because
the stem cells become active and make more cells), and because more arteries
grow to deliver more oxygen and nutrients to the heart. This process is different
than the growth of scar and nonfunctional tissue that takes place in a so-called
enlarged heart when the heart is ill. These positive changes in athletes' hearts
likely contribute to preserving function as the heart ages. Exercise also induces
the release of molecules from the arteries, which have protective effects against
developing atherosclerosis (fatty plaques that block arteries), responsible for
heart attacks.
Physical activity has mild beneficial changes in the blood lipid levels. This applies
to the bad cholesterol (LDL), good cholesterol (HDL) and triglycerides. Although
these changes are small, it's believed that they're meaningful in reducing the risk
of developing cardiovascular disease.
Exercise and physical activity also have beneficial effects on blood pressure.
Although these changes are modest, they're consistent. It's not clear, however, if
low or high intensity exercise helps best with this.
There are also data to support that exercise can help control diabetes and
probably prevent it by contributing to weight loss, but by also directly improving
how one's body responds to insulin.
How exercise affects body weight deserves an important mention. The level of
energy intake versus energy expenditure significantly affects total body weight

21
and body composition. This is known as the energy balance, and although it is
not the sole regulator of body weight, it does play a major role in its regulation.
When you exercise, the body is using energy (stored as glycogen and fatty
tissue). If the body uses more energy that it takes in (in the diet), the energy
balance is shifted and the body loses weight. Results of research studies have
suggested, however, that the amount of physical activity needed to lose weight is
significantly higher than the minimum needed to improve the risk of disease. To
lose a significant amount of weight (over 5 percent) without specific dietary
changes, studies have estimated that you would need to exercise ~5 hours a
week of the equivalent of moderate-intensity activities. On the other hand, if the
exercise regimen is combined with a diet containing less calories (such as
ingesting 500 fewer calories a day), less exercise is needed (closer to
recommended minimal amounts) to achieve weight loss.
7. Is one type of exercise better than another?
Probably not. The best exercises are the ones you enjoy and are willing to do
consistently—something you look forward to that's seen as fun and not a chore.
Even better if you switch up the type of exercise to break monotony! There are so
many options for fitness. We recommend engaging in complimentary activities
such as combining cardio with strength training.
In a large study published in 2016 in the British Journal of Sports Medicine,
researchers found that individuals from England and Scotland participating in
swimming, racquet sports and aerobics had a lower risk of death from
cardiovascular disease. These sports plus cycling were also associated with
lower risks of death from any causes. The comparisons were performed against
subjects not performing these activities. But the study was limited in that other
types of sports they analyzed had too low participation to be conclusive. As an
example, although this study couldn't confirm survival benefits for runners, other
studies have demonstrated this.
There isn't any definitive evidence that one sport is better than another. Just get
moving! There is no need to belong to a gym and have access to fancy machines
to take advantage of what exercise can do for you.
8. Tell me some other fun facts about exercising.
Interesting studies comparing the bone structure of primates, human ancestors
and humans indicate that our bones are getting lighter with time and more prone
to fracture, likely related to the decreased levels and intensity of physical activity
of our modern lifestyle compared with the physical activity needed to chase prey
and gather food. We also know that humans who perform more exercise
have stronger bones than the ones who barely exercise, so exercising is good to
increase your bone strength and decrease the risk of fractures.
Scientists have also discovered, that at least in mice, exercise in older mothers
can decrease the risk of their babies having certain heart defects at birth,

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suggesting that the more exercise women do, especially if they're older, may help
decrease the risk of birth defects in their babies.
Exercising helps the body release many hormones, including one likely
associated with learning and cognitive abilities, possibly making you feel sharper
and smarter.
A recent study in a varied group of subjects from New Zealand, showed that
people who considered themselves to have "optimal well-being" (high scores in
questionnaires about happiness, emotional stability, vitality, optimism, self-
esteem, competence and positive relationships, among others) were more likely
to exercise regularly.
Exercising also decreases your risk of dying from cancer.

The Relationship Between Physical Activity and Health

In many studies coverings a wide range of issues, researchers have focused on

exercise, as well as on the more broadly defined concept of physical activity.
Exercise is a form of physical activity that is planned, structured, repetitive, and
performed with the goal of improving health or fitness. So, although all exercise is
physical activity, not all physical activity is exercise.

Studies have examined the role of physical activity in many groups—men and
women, children, teens, adults, older adults, people with disabilities, and women
during pregnancy and the postpartum period. These studies have focused on the
role that physical activity plays in many health outcomes, including:
● Premature (early) death;
● Diseases such as coronary heart disease, stroke, some cancers, type 2
diabetes, osteoporosis, and depression;
● Risk factors for disease, such as high blood pressure and high blood
cholesterol;
● Physical fitness, such as aerobic capacity, and muscle strength and
endurance;
● Functional capacity (the ability to engage in activities needed for daily
living);
● Mental health, such as depression and cognitive function; and
● njuries or sudden heart attacks.

What’s More

A twelve-hour Physical Activity Self-Monitoring Chart. How much activity

do you do?

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 Please color in the boxes for when you do the following things:
BLUE for active RED for not much active.

TIME MON TUE WED THURS FRI SAT SUN

6:00 AM
7:00 AM
8:00 AM
9:00 AM
10:00 AM
11:00 AM
12:00 AM
1:00 PM
2:00 PM
3:00 PM
4:00 PM
5:00 AM
6:00 AM

Processing questions:

1. How many healthy activities have you done the whole day? Do you
think they are enough for you to be considered an active teenager?
2. What do you think should you do with your leisure hours to maximize
your physical activities?
3. Do you think that the activities you have for the day can improve your
health and make you physically active?

What I Have Learned

In this fish bone diagram, write the cause and effect of participating in physical
activities.

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 What I Can Do

Activity: Essay type. Write your opinion about the topic.

Why is it important to participate in a physical activity?

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
_______________________________________

Lesso
n H.O.P.E. 1
Organizes fitness event for a target health issue

4 or concern

What I Know

Choose the letter of the best answer. Write the chosen letter on a separate sheet
of paper.

25
 1. In organizing a physical activity event like triathlon, who are your possible
participants?
a. Athletic person
b. Persons with chronic diseases
c. Persons with physical disability
d. All of the above

2. What is the ideal location for a marathon event?

a. Road
b. In a resort
c. Mountain
d. Fitness centers

3. What is the purpose of organizing a physical activity event?

a. To help people who has no time to exercise.
b. To be famous in different social media.
c. To comply with the physical education subject requirement.
d. To help people to keep physically and health awareness.

4. If you are going to organize and event, you have to prepare the
a. Budget
b. Participants
c. Sponsors
d. All of the above
5. An event organized by the Fitness Instructor
a. Zumba
b. E Sports
c. Intramurals
d. Wellness and recreational

What’s In

Activity 1: Find Me!!! Directions: Below are 10 list of people that may organize an
event in health and fitness. They are written horizontally and vertically.

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

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 A B A C N R T E O N O R M O S E U
T A F C U S N A R U G D M S P S D
H S O Q H I E L K T A A U M O T E
L K R V Q E S T F R I W N W R F N
E E C U V T S H R I N E I A T R T
T T E E O R I P O T S A T R S I S
E B L E O E N H M I T S Y S T E F
S A E L L T S Y H O R F L O R N Q
W L S S M G T S O N U A E D A D U
F O S W S S R I M I C W A B I S X
I W N W R F U C E S T U D A N T Z
R M O A T R C A A T O O E T O E J
D M S Z R F T L S J R L R L R A W
A U M X A I O E C A S F S B Y C E
A S Q S I T R D T C F A N V I H L
T R A I N O R S M E I S B I L E J
S C D A Y E N S A S T T F J C R O
A E R O B I C I N S T R U C T O R

What is It

Basically, organizing a physical activity events are fun ways to emphasize well-
being. Importantly, organize events specialize in breaking down tricky health
concepts using fun activities and interactive teaching.

To organize a physical activity, you have to consider the following;

Identify a Location
School yards and parks are excellent choices for your day of activities. If
you live in cold climate, school gyms or community centers are other options.
Be sure to get permission with the owners or managers of the space and involve
members of that organization in your efforts. You'll need to secure the site and
establish a formal agreement for its use that includes a liability waiver.
Build your planning team
Whether you are a team of few or many, a planning team will help you
execute all aspects of your project. Below are some roles your planning team can
take on. If it’s only you: reach out to volunteers past and present to fulfill these
roles:
● Project Development

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 ● Volunteer Recruitment and Management Team
● Communications Team
● VIP/Leadership Engagement Team
● Fundraising Team
● Event Team

Set goals, such as number of people trained, items supplied, and folks pledging
to pass along what they've learned to others. Record these goals and make sure
you can meet them. Ensure you and your team choose goals you can all agree
on.

Logistics
We have a few tips for managing logistics as you gear up for organizing an
event. Keep your bases covered.

What supplies will you need to host a fitness event in your community?
Seek financial and in-kind donations from businesses for the supplies you'll need
to run your project. Solicit funds from team members and/or others to purchase
items you need for successful event and you have to purchase the necessary
supplies needed.

Communication is a key part of any service project. You will need to

communicate about:
● Getting volunteers to help you plan or implement your service activity.
● Building partnerships with potential collaborators.
● Raising funds or in-kind donations for your project.
● Informing potential participants who might benefit from your service
● Publicize your event using a combination of low-tech outreach, traditional,
and social media.
● Post flyers in public places.
● Use community bulletin boards.
● Ask area businesses to spread the word (e.g. flyers at registers or posters
in store windows)
● Make announcements at schools, churches, or civic groups
● Invite the news media (print and broadcast) to report about your upcoming
event or to attend and share.
● Make follow-up phone calls to the news media
● Place free ads in the community affairs section of your local papers.
● Making a page from social media form.

Share Impact
● Digital and Social Media
● Submit your event
● Promote your project, and document the day, through Facebook, Tweets,
and pictures

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 ● Reach out to a local blogger and ask if he/she might cover the event

Assess and Reflect

● Assess and reflect on the project after it is completed.
● Host an official debriefing meeting for team members after the service
day. Ask the team to reflect on the following questions:
● Examine the goals you set for yourselves. Which ones did you meet?
● Which exceeded your expectations? And which goals did you not quite
reach?
● What did you accomplish?
● Who did your work impact in your community?
● What went well and what could be improved for next time?
● What fitness resources or outreach methods would you use again in the
future?
● Community on a lifelong path to achieving a healthier lifestyle?
● What other organizations or programs in your community could you
partner with to host additional activities?

What I Have Learned

When organizing an event, you’re always aiming to do your very best to making
your physical activity event a successful. Oftentimes we ask other people about
what their interest are because somehow, we want to know what kind of event
that we want to start up. In choosing an event, it should be something that really
fascinates and interests us. Though you may face challenges along the way, it
would be easier for you to succeed and prepare yourself for what event you
would like to create.

What I Can Do

Let us make a simple plan on organizing a physical activity.

INSTRUCTION:
1. In a bond paper make your own sports event proposal.
2. Select above an event that you want to organize.
3. Set goals for your event. What is it that you want to achieve? What do you
want the people concerned to feel after your event?

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4. Who are involve in this event?
5. Put an appropriate date, time and venue for your event. Work out the number
of people who will be involved in this.
6. Determine what you want to have during the event. Are you going to have mini
games? Do you want to give prizes? Do you want to conduct a lucky draw? Is
there going to be a photo booth section? Are you going to invite celebrities? Is
there going to be an entrance fee? Are you going to place a medical/emergency
team? Are you going to rent equipment?
7. Knowing the number of people and the activities will affect your budget. Set
your budget according to your initial plan.
8. Have a plan on marketing/advertising to draw attention to your event.

References
https://www.scribd.com/document/414593269/PE-11-TG-v3-final
https://drive.google.com/file/d/1GrGcg0z_DQFd834Q8JPB4lk2UctBekFn/view
https://www.coloradoplc.org/files/archives/hsconceptshealthandfitness.pdf
https://www.scribd.com/document/415436622/Grade-11-Exam-Physical-
Education
https://brainly.ph/question/1358310#readmore
https://www.peerbits.com/blog/how-fitness-mobile-app-can-improve-your-
fitness.html
https://www.ohsd.net/Page/628
https://theknowledgereview.com/the-importance-and-impact-of-recreational-
activities-in-the-educational-curriculum/
https://courses.lumenlearning.com/suny-fitness/chapter/physical-activity-has-
many-health-benefits/
file:///C:/Users/ACER/Downloads/PE-11-TG-v3-final.pdf

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