Name: ___________________________ Date: _________ Rating/Score_________

WEEK 1 & 2
Physical Fitness Components
Activity 1: Direction: Fill in the blank. Identify the Health-Related components missing
from the selection below.

Activity 2 Direction: Record one’s Body Mass Index based on the instruction below.

1. Measuring Weight

Equipment:
Weighing or Bathroom scale calibrated properly.
Procedure:
For the tester:
a. Wear light clothing before weighing.
b. On bare foot, stand erect and still with weight evenly distributed on the center
of the scale.

For the partner:

a. Before the start of weighing, adjust the scale to zero point.
b. Record the score in Kilograms.
Q1-WEEK 1&2: Learning Activity Worksheet Page 1 of 4
Target Competency: Self-assesses health-related fitness (HRF). status, barriers to
physical activity assessment participation and one’s diet.
PEH11FH-Ig-i-6

2. Measuring height
 Learning Activity Worksheets
GRADE 11 -P.E. and Health
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Equipment:
1. Tape measure laid flat to a concrete wall where zero point starts on the floor.
2. L-square; and
3. An even and firm floor flat wall.

Procedure:
For the tester:
a. Stand erect on bare feet with heels, buttocks and shoulder pressed against
the wall where the tape measure is attached.

For the partner:

a. Place the L-square against the wall with the base at the top of the head of
the person being tested. Make sure that the L-square when placed on the
head of the student, is straight and parallel to the floor.
Record in meters

My BMI result is: ________________.

Activity 2: Direction: Compute your Target Heart Rate Range in 4 steps.

Step 1: Get the Maximum Heart Rate. Step 3: Take 60% and 80% of the HRR.

MHR = 220 - ________

(your age)
MHR =____________

Example:
Age : 15 RHR: 60
MHR = 220 – 15 Step 4: Add each HRR to Resting Heart
(your age) Rate (RHR) to obtain the Target Heart Rate
(THR). range.
MHR = 205
a. 60% HRR 87 + __60___ = __147__ beats per minute
(RHR)

b.80% HRR 116 + __60__ = __176 beats per minute

(RHR)

Step 2: Determine the Heart Rate

Reserve. Therefore,

your target heart rate range is __147_ to _176 Bpm.

(4.a) (4.b)

(When performing physical activities, your heart rate is within the

normal range therefore you have to select moderate – vigorous activities
WEEK
that will make your heart 3 & 4within the THR range of from 147 to
pump
176 bpm.)

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 Learning Activity Worksheets
GRADE 11 -P.E. and Health
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Direction: Identify what HRF component these physical activities belong to. Choose
your answer from the word pool and write your answers on the table provided for.

Cardiovascular Fitness Flexibility Muscular Strength &

Endurance

Walking Jogging Lunges Dynamic Stretching

Swimming Yoga Stretching Squats
Sit-ups Brisk walking Planks Body weight exercises
Direction: Perform one activity at a time and supply the information by filling-up the
table.

Describe the activity based Walking around for 5 Brisk walking for 4 3-minute jump
on the following: minutes minutes jacks

How are you feeling?

How is your breathing?

How is your sweat?

How is your talking ability?

REFLECTION

Which among the three (walking around, brisk walking, 3-minute jump jacks) is
considered:
a) Light activity: _________________________
Justification:_________________________________________________________________________
b) Moderate activity: _________________________
Justification: _____________________________________________________________________
c) Vigorous Activity: __________________________
Justification:_________________________________________________________________________

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Learning Activity Worksheets
GRADE 11 -P.E. and Health
__________________________________________________________________________________
I. Understanding hypothermia
Sort the following statements into a) causes and b) consequences of hypothermia.
Cause Consequence

Babies are at higher risk of Anyone unable to move Signs of hypothermia are
hypothermia because they around easily is especially clumsiness, bumbling, mumbling,
do not automatically shiver vulnerable to hypothermia lack of coordination, poor vision,
if they are cold. They lose in cold weather. not making sense
heat quickly if left in a cold
room for too long.
Heat flows from hotter Two people may have the Drinking alcohol increases the risk
objects to cooler objects same temperature, but of hypothermia because it diverts
the lighter person will some warm blood away from the
have less heat energy in core parts of the body.
their body.
Heat flows more quickly In some ways, a human Climbers, walkers and skiers are
when the temperature being is like any other at risk in extreme weather
difference is larger object – a cup of hot conditions, especially if their
chocolate or a warm insulating clothing gets wet
house on a cold day.
Human beings need to stay
warmer than cold
surroundings

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 Learning Activity Worksheets
GRADE 11 -P.E. and Health
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WEEK 3 & 4
Moderate to vigorous physical activity (MVPA)
Activity 1 Direction: Rank the following physical activities according to the level of
effort you would have to exert to accomplish them. Rank first (1st) the physical activity
that requires the most level of effort to accomplish and 10th the physical activity least
requiring level of effort. Explain your rankings.

__________________ competitive badminton for 30 minutes

__________________ volleyball spiking and blocking drills for 10 minutes

__________________ running uphill for 5 minutes

__________________ 3-on-3 basketball for 30 minutes

__________________sprinting for 20 seconds

__________________ swimming 10 laps continuously

__________________ climbing 1 flight of stairs

__________________ 3k fun run in 1 hour

__________________ leisurely biking

__________________ walking in the mall

Activity 2 Direction: Look at your answers in activity 1. Rate the different physical
activities according to your perceived exertion if you were to accomplish those physical
activities. Explain your answers.

Compare your rankings with the RPE you gave for each physical activity. Analyze if
the physical activities you ranked high (1st to 3rd) were also rated high in perceived
exertion. Compare your answers and emphasize that RPE is relative and is dependent
on several factors such as a person’s fitness level.

Activity 3 Direction: Look for different sports-related advertisements on fluid

replenishment. Take note of the claims presented in the advertisements like
replenishment information, effects of drinking the product, etc. Explain your answers.

Q1-WEEK 3 & 4 Learning Activity Worksheet Page 5 of 7

Target Competency:
Analyzes physiological indicators such as heart rate, rate of perceived exertion and
pacing associated with MVPAs to monitor and/or adjust participation or effort.
PEH11FH-Ik-t-9

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 Learning Activity Worksheets
GRADE 11 -P.E. and Health
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Activity 4 Direction: Encircle the correct answer based on the selection below.

1. This is an assessment of the intensity of exercise based on how you feel.

A. Body Mass Index
B. Rate of Perceived Exertion
C. Physiological indicators
D. Pulse Rate
2. Also known as pulse rate, this is the number of times a person’s heart beats per
minute. It indicates the effort your heart is doing based on the demands you place on
your body.
A. Heart Rate
B. Heart Reserve
C. Training Intensity
D. Frequency
3. These refer to the rate or speed of doing physical activities. This means that a person
can take it slow when engaged in physical activities or do them quickly depending on
the FITT Principle.
A. Maximal Heart Rate
B. Moderate Intensity
C. Pace and Pacing
D. Heart Rate
4. Are those signs that are physiologic in nature or have to do with bodily processes. It
will be able to monitor your effort.
A. Physiological indicators
B. Maximal Heart Rate
C. Heart Rate Reserve
D. Beats per minute
5. Formula to get the maximal heart rate (max HR/MHR).
A. MHR=210- age
B. MHR= 220- age
C. MHR= 230-age
D. MHR= 202-age

Activity 5 Direction: Rank the following physical activities according to the level of
effort you would have to exert to accomplish them. Rank first (1st) the physical activity
that requires the most level of effort to accomplish and 10th the physical activity least
requiring level of effort.

______competitive badminton for 30 minutes

_____ volleyball spiking and blocking drills for 10 minutes
_____ running uphill for 5 minutes
_____ sprinting for 20 seconds
_____ swimming 10 laps continuously
_____ climbing 1 flight of stairs
_____ 3k fun run in 1 hour
_____ leisurely biking
_____ walking in the mall

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Learning Activity Worksheets
GRADE 11 -P.E. and Health
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How were you able to gauge the level of effort necessary to accomplish the
different physical activities?
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____

Activifty 6 Direction: Now knowing about RPE, Rate the different physical activities
according to their perceived exertion if they were to accomplish those physical activities.

______competitive badminton for 30 minutes

_____ volleyball spiking and blocking drills for 10 minutes
_____ running uphill for 5 minutes
_____ 3-on-3 basketball for 30 minutes
_____ sprinting for 20 seconds
_____ swimming 10 laps continuously
_____ climbing 1 flight of stairs
_____ 3k fun run in 1 hour
_____ leisurely biking
_____ walking in the mall

1. Compare your rankings with the 2. Analyze if the physical activities you
RPE you gave for each physical ranked high (1st to 3rd) were also rated
activity. Look at your answers in high in perceived exertion. Look at your
the Exercise No. 2. answers in the Exercise No.2.
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Q1-WEEK 3 & 4 Learning Activity Worksheet____________________________________________________
Page 5 of 7
_________________________
Target Competency:
Analyzes physiological indicators such as heart rate, rate of perceived exertion and
pacing associated with MVPAs to monitor and/or adjust participation or effort.
PEH11FH-Ik-t-9

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 Learning Activity Worksheets
GRADE 11 -P.E. and Health
__________________________________________________________________________________
Week 5
Personal Safety Protocol to Avoid Dehydration, Overexertion, Hypo- and
Hyperthermia during MVPA Participation.

Activity 1

Direction: Make a checklist of the important things needed by an exerciser during the
following:

a. Summertime
b. Christmas season
c. Rainy season

Explain your checklist.

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Activity 2

Direction: Search and take note of the claims presented in the advertisements like
replenishment information, effects of drinking the product, and the nutritional facts of each
drink.

Replenishment Replenishment Effects of Nutritional Facts

Advertisement Information Drinking the
Product

Sports Drink

Energy Drink

Q1-WEEK 5 Learning Activity Worksheet Page 8 of 9

Target Competency:
Observes personal safety protocol to avoid dehydration, overexertion, hypo- and
hyperthermia during MVPA participation. PEH11FH-Ik-t-10

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 Learning Activity Worksheets
GRADE 11 -P.E. and Health
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Nutritional Energy Drink

Water

Activity 3 Direction: Identify symptoms of overtraining by placing a check ( ) mark

on the blanks.
_____ 1. Has your performance decreased dramatically in the last week or two?

_____ 2. Do you notice signs of unusual anxiety or anger?

_____ 3. Do you feel depressed?

_____ 4. Do you feel unusual fatigue?
_____ 5. Are you less energetic than usual?

_____ 6. Do you have trouble sleeping?

_____ 7. Do your arms and/or legs feel heavy?

_____ 8. Do you experience loss of appetite?

_____ 9. Do you lack interest in training?

Activity 4 Direction: Model different sport clothing (Basketball clothing, running

clothing, sports-appropriate cold weather clothing). Record your presentation using
video camera or any video application that makes your presentation creative. No need
to buy clothes for this presentation. Borrow from family members.

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