Republic of the Philippines

Department of Education
Division of Bohol

HEALTH OPTIMIZING PHYSICAL EDUCATION 4

(Gr. 12 - 2nd Semester)

Quarter : 3 Week : 6 Day : 6 Activity No. : 6

Competencies : 1. 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
Code: PEH12FH-IIa-t-8
Objectives : 1. Create proper documentation while engaging in MVPAs.
2. Influence the young people to be physically fit and active individual.
Topic : Let’s Move and Start a Healthy Life!
Materials : Android phone with internet connection
Reference : https://tinyurl.com/5vncctku
https://tinyurl.com/2s5bpdbs
Copyrights : Pending for Approval
Concept Notes:

Taking part in recreational activities, especially outdoors, can greatly improve physical health.
People who take part in park activities such as walking, hiking, or skiing, schedule fewer office visits,
maintain lower body fat percentages, and have lower blood pressure and cholesterol levels.
Documenting Your Fitness Journey
Why Should You Document
Just like documenting any other journey, documenting your fitness journey plays a huge role in your
success. Not only does documenting your progress allow you to see how far you’ve come over a period
of time, but it will also give you the motivation to keep going and work towards achieving more goals.

Documenting your fitness journey starts with making a game plan. If you want to perform your best on a
regular basis, you need to have a solid plan. To create a game plan, you should:

 Start by outlining a routine that goes out a few months.

 Take a look at both your short-term and long-term goals.
 Figure out what your weaknesses are and incorporate patterns that will help you become better
in these areas.
 Figure out where you want to go in your fitness journey and record it.

Ways You Can Document

There are several different ways you can document your fitness journey:
Keep a Food Log
Keeping a food log can help you get on track to better health. The thing is, you have to use it every day,
for every meal if you want it to work. It can be hard to remember to log your meals sometimes, so try
setting some alerts on your computer or mobile device to remind you to write down what you ate.
Food journals are great because they can help you:

 Plan out your meals.

 Budget your grocery trip.
 Track the nutritional value of the things you eat.
 Record eating patterns.
You can write down your meals in a notebook, keep notes on your smartphone, or even log them in an
app. Just remember, no matter which way you log your food, be consistent!

Take Pictures
One super effective way to track your fitness progress is to take pictures. Take a few “Before” pictures
when you start your fitness program, then continue to take pictures either weekly, every two weeks, or
once a month to see how your body is toning up over time!
 Republic of the Philippines
Department of Education
Division of Bohol

Social Media Sharing

If you like sharing your life with those around you, such as friends, family, and workout buddies, you
might consider logging your fitness journey on social media. Social media can be a great motivator,
especially when you have the people you care about commenting on how well you’re doing and
congratulating you on reaching milestones and overcoming challenges.

Activity 1: My Fitness Journey!

Take photos and produce a 3 minute-video as your MOVs (means of verification) while
engaging in moderate to vigorous physical activities (MVPAs) or performing the fitness exercise,
you may involve a friend or a family member in the photos and video. (Please do not forget to wear
your proper work-out attire.)

NOTE: Post your photos and video on Facebook and tag me for evaluation of your outputs. Put just
short but catchy captions and motivational quotes about your activity, your goal, the results and your
experience.
Please search or you may add me _____________________ (teacher’s fb account).