Senior High School

PHYSICAL EDUCATION
AND HEALTH 3
First Semester – Module 3
FITT Goals to Achieve
Health-Related Fitness (HRF)

Department of Education ⚫ Republic of the Philippines

OVERVIEW
What activities make up your day? Do you have time to be
active? Are you particular of the food you intake daily? Today’s
pandemic makes us realize how our health is very important to each
one of us. Yes, our daily household chores and activities, and the
food we intake can either make us healthier or it can put us at risk
even at a young age. For you to become familiar about lifestyle and
weight management, this module will help you take the positive
steps to have a healthier lifestyle through active recreation.
Enjoyable activities offers satisfying to one’s life and enhance its
quality. We need to understand the importance of taking care of
your health through physical activities and proper eating habits.
You will understand the lifestyle and weight management will
enhance not just your personal fitness but your family’s fitness. So
lets get involved and be part of Active Recreation.

What this module is all about?

This module is designed to help you achieve physical fitness
for health reasons through health-related fitness (HRF) components
and the application of the FITT (Frequency, Intensity, Time, and
Type).

Frequency = how often do you performed physical activities

Intensity = how hard you performed these activities

Time = how long do you perform such activities and:

Type = mode of physical activities

Lesson 1: Risk Factors of Lifestyle Disease

Lesson 2: Stress Management
What you are expected to learn from this module?

Learning Competencies
• assess the physical activity, exercises
and eating habit
• determine risk factors for lifestyle
disease
• apply correct techniques to minimize
risk of injuries

At the end of this module, you are expected to:

• Apply what you have learned about HRF and FITT to improve
physical well-being.
• Determine the risk factors for healthy lifestyle diseases.
• Perform correct techniques to minimize risk injuries.

Lesson 1 RISK FACTORS OF LIFESTYLE

DISEASE

What I need to know

At the end of the lesson, the students are expected to know

the risk factors of lifestyle disease.

Activity 1: Fitness Survey

Objective:
To describe your health and fitness habits and how it can affect
your lifestyle.

Procedure:
1. Reflect on the different physical activities you have participated
during the previous years.
2. Using the questionnaire below, put a check on the appropriate
column.
3. Tally the number of Yes and No answers. Discuss in class why
you answered a Yes or a No.

Are you into----? Yes No

Walking/Jogging
Malling
Swimming
Hiking
Household chores
Yoga exercise
Jumping
HipHop
Zumba
Aerobics exercise
Ballroom dancing
Strenght training
Biking
Stretching
Dribbling

Your way of life, simply termed as lifestyle, has great influence

on your health and fitness. Are you ready to discover more about
your fitness journey? Answer the wellness lifestyle questionnaire
below to analyze your current lifestyle habit.
Reflective
questions

1. What are your benefits after engaging the activities?

2. Who are the people influence your choice of physical activity?
3. How these activities affect you and your lifestyle?
Activity 2: You want to be fit? Stretch it out
In this activity, you will perform basic stretching and warm-up
exercises to condition your body in performing a variety of fitness
activities in this module.

The Warning Effect

An effective warm-up exercise should:
1. Increase blood flow to muscles.
2. Increase core body temperature
3. Gently raise heart rate
4. Increase muscle elasticity and:
5. Increase mental alertness
Procedure:
1. Perform the following warm-up exercises with the help of
your family member.
2. Observe proper posture and correct execution in doing
different exercises.

A. Neck Stretch
a. Bend your head forward and slightly to the right.
b. With your right hand, gently pull your head downward to
stretch your neck.
c. Hold for about 16 counts. Repeat on the opposite side.
B. Shoulder Rolls
a. Stand in upright position. Roll shoulders in circular
motion forward to backward.

C. Side Arm Strecth

a. Stand in upright position. Extend the right arm to the
left. Use the left arm/hand to gently push the right
arm towards the body to straighten and stretch it.
Hold the stretch for 16 counts. Repeat on the left arm

D.Triceps Stretch
a. Extend one hand on the center of your back, fingers
pointing downward.
b. Use the other hand to grasp the elbow and stretch
your triceps muscle.
c. Hold the stretch for 16 counts. Repeat on the opposite
arm.
 E. Hamstring Stretch
a. Stand with your feet shoulder –width apart, one foot
extended half a step forward.
b. Keeping the front leg straight, bend your rear leg,
resting both hands on the bent thigh.
c. Stretch for 16 counts. Repeat on the opposite leg.

F. Quadricep Stretch
a. Stand near a wall or a piece of sturdy exercise equipment
support.
b. Grasp your ankle and gently pull your heel up and back until
you feel a stretch in front of your thigh.
c. Hold for about 16 counts. Switch legs and repeat.

Other warm-up exercises:

a. Hip Circles f. jumping jacks
b. March on the spot
c. Jog in place
d. Waist turns
e. Knee lifts
Reflective questions

1. How did you perform the different warm-up and stretching

exercises?
2. What are the benefits of warm-up and stretching exercises?

Activity 3: Wellness Lifestyle Questionnaire

Procedure:
1. Place a check in the column corresponding to your answer
for each question. Get your final score according to the
guidelines provided at the end of the questionnaire
2. Answer the following reflective questions below.

Wellness lifestyle questionnaire Always Nearly Often Seldom Never

always
(5) (4) (3) (2) (1)

1. I eat 3 regular meals that

include a wide variety of food
everyday.
2. I can perform effective stress
management technique.
3. I do not spend time and talent
worrying about failures.
4. I spend the most of my leisure
time in wholesome
recreational activities.
5. I eat fruits and vegetables
everyday
6. I study in a clean environment
7. I associate with people who
have a positive attitude about
life.
8. I readily recognize problems
and act on it when I am under
excessive tension and stress.
 9. I participate in vigorous
aerobic activity for 20 minutes,
3x a day
10. I avoid being alone in
public places out until
midnight
11. I participate in strength
training exercise, 2 or more
days per week
12. I have close friends and
relatives with whom I can
discuss personal problems
and approach for help when
needed.
13. I perform flexibility
exercises a minimum of 2x per
week
14. I limit the amount of fats
in my diet on most days of the
week
15. I maintain my
recommended body weight.

How to score?
1. Enter the score corresponding to your score for each question in
the space provided below.
2. Total the score for each specific wellness lifestyle category and
obtain a rating for each category according to the criteria
provided below.

Health- Nutritio Stress Emotional Personal Environmental

Related n management well-being safety Health &
Fitness Protection
1. 4. 7. 9. 11. 13.
2. 5. 8. 10. 13. 14.
3 6. 15.
Total
Rating
 Lesson 2 Stress Management

What I need to know

At the end of the lesson the learners are expected to know

how to manage stress.

What I need to know

Activity 1: The Wonder of Yoga Exercises

The benefits of Yoga exercise

1. A good form of meditation
2. Relaxing. Low dynamic and static movements
3. Increases respiratory efficiency
4. Best way to build core strength
5. Decreases anxiety and depression
6. Improves posture and balance
7. Tests mental endurance and physical stamina
8. Increases one’s endurance and energy
9. Improves memory, concentration, mood and self-
actualization.
10. Increases one’s flexibility and is good for muscle toning
 The Eight Foundation Postures in Performing Yoga
1. Downward Facing Dog Position

2. Mountain Pose

3. Warrior Pose 1
4. Warrior Pose 2

5. Extended side angle

6. Triangle Pose
 7. Cat-Cow Stretch

8. Staff Pose

SUMMARY
Now that you have learned the concept of active recreation and
how it can maintain and improve your life, it is now time to share
what you have learned with your family while staying at home. The
true measure of your understanding of the concepts and principles
of active recreation, fitness and a healthy lifestyle is your capacity
to apply it in your daily life. Yoga exercises will also help relieve
stress and become healthier in mind and body.
 Senior High School

PHYSICAL EDUCATION AND

HEALTH 3
First Semester – Module 4

Health Related Fitness, Physical Activity

Assessment and One’s Diet

Department of Education ⚫ Republic of the Philippines

 OVERVIEW
Let`s Dance and be healthy!
Dancing is a way to keep people physically fit and active. It is a part of
human culture, rituals and even celebrations. Nowadays, dancing is about
recreation and self-expression through a competitive activity. Regardless of
the type of dancing that you do, most likely you will gain flexibility and
elevate heart rate to a certain level. This type of physical activity is a great
cardio workout and therefore aims to enhance the health-related- fitness
components in a well –rounded dancing program which supports a higher
quality of life since this is all about your personal health that involves variety
of activities which will benefit your body and your mind. In general, achieving
an adequate level of fitness through dancing in all components of HRF is
essential to good health

What this module is all about?

This module is designed to help you achieve physical fitness for health
reasons through health-related fitness components and will help you deal
with other major health issues:

Lesson 1: Health-Related-Fitness Through Dancing

Lesson 2: Barriers to Physical Activity
Lesson 3: One`s Diet

What you are expected to learn from this module?

Learning Competencies
• perform dancing activities that enhances HRF
components.
• identify barriers in dancing.
• self-assessment on one`s diet

At the end of this module, you are expected to:

• Execute dancing activities that promotes health-related components of
fitness (HRF).
• Identify barriers in dancing.
• Assess daily food intake.

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 Lesson 1 HEALTH-RELATED FITNESS THROUGH DANCING

What I Need to Know

At the end of the lesson you are expected to execute dance

activities that promotes health-related fitness.

What I Know

Activity 1: Let`s Get Physical!

Direction: Create a video clip of at least 3-5 minutes presenting
one (1) type of dances that you like. You may choose own your
background music. You may dance alone or with family members.

What’s In

Being physically fit through dancing can improve your muscle

tone, strength, endurance and fitness. Regardless of the style of
dance, whether it is ballroom, ballet, zumba, hip hop, they play an
active role in helping people stay fit. You can dance in a group, with
a partner, or even on your own. Most people love to dance since it
is a way to become physically active and fit. A healthy dancer is one
who is in a state of being well in both body and mind. Once you are
a physically fit dancer, you have the ability to meet the demands of
a specific physical task. These are the key to achieve physical
fitness for health reasons and to give emphasis on health-related
fitness components when doing work out and dancing. It is not
defined only by what kind of activity you do, how long you do it, or
at what level of intensity but rather over all fitness which made up
of 5 main components. These fitness components focus on factors
that promote optimum health and prevent the onset of disease and
problems associated with inactivity.
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 A well-rounded dance training program is necessary to
consider in all components of HRF such as:

Aerobic Training- reduces the risk of diabetes, obesity, heart

diseases and blood pressure. Regular aerobic exercise increases
your capacity to use the oxygen. It helps by increasing your heart
rate.

Strength and Endurance Training- supplemental strength in

dance training can lead to better dancing and reduces occurrence
of dance injuries. This training can involve minimal heavy weights
with minimal repetitions for a short period of time.

Power Training- Jumping is a part of most dance performance

which involves muscular strength and elasticity. Plyometric
training has a positive effect in dancers. Once a dancer knows how
to elevate themselves, they can bring correct dance techniques.

Flexibility Training - This is one of the important in physical

fitness. Holding muscles in a stretched position causes the muscles
fibers to become accustomed therefore dancers need to improve
flexibility. It is advised that stretching of muscles happens slowly
and gently with coordinated inhalation and exhalation.

Body composition - it plays an important role in dancer`s health.

Right and healthy ratio of lean muscle mass to fat mass are key
factors that can contribute to optimizing physical performance.
Dancers body fat should be at a certain level in order to reach their
potential.

Other Factors Affecting Your Health;

1. Sleep - dancers commonly had low sleep hours since they
undergo extreme physical and mental stress and work
according to an irregular schedule.

2. Nutrition - Foods that contains amount of protein,

carbohydrates and good fats provides source of energy for
dancers and feel energized for a longer period of time with
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 high performance fuel necessary when undergo dance
trainings.

3. Disordered eating habits - due to pressure from peers,

instructors to achieve a lower body weight to maintain a perfect
dancers body for enhanced performance. This can cause
energy and nutrient deficiency which lead to medical problems.

4. Dehydration - the first sign of dehydrations are fatigue and

poor balance, therefore staying hydrated is important to
dancers to keep their body from overheating. Drinking
regularly even small sips is a beneficial habit during a show.
Preventing dehydration can also be solved by eating lots of
fruits and vegetables such as melons, oranges, and leafy green
salads.

Significance of Health-related fitness through dancing

The significance of this fitness activity is to help the students
understand the importance of movement and fitness in a variety of
ways and learn to coordinate muscles to move in a proper position
through dancing. Furthermore, this often results in increased
flexibility and good source of motor and aerobic fitness. This is a
great way to help the students understand how healthy they are
and will learn how to set goals to improve their Health-related
fitness.

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Lesson 2 Barriers to Physical Activity
(Dancing Activity)

What I Need to Know

At the end of the lesson you are expected to identify barriers

to dancing activities.

What I Know

Activity 1: Describe the picture!

Direction: Describe the picture below. Can you tell what causes
this person to act this way? Write your answer on the space
provided.

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 What I Know

The role of physical activity in our day to day lives has changed
over the centuries because of modern technological advancement
that have made people less active due to certain barriers to
participation. Understanding common barriers to physical activity
and creating strategies to overcome them may help make physical
activity part of daily life. Dancing is a form of physical activity in
which it can improve cardiovascular health, aerobic fitness and
muscular strength and yet many people are still inactive and have
sedentary lifestyles. The following are some common reasons why
people remain inactive in dancing

Personal Barriers in Dancing

1. Lack of interest
2. Lack of confidence
3. Bad experience
4. Lack of time
5. Lack of energy
6. Lack of encouragement
7. Social influence

Environmental Barriers
The major environmental barriers are Time, Place, Space,
Climate and Noise. The environment which we live plays a major
role on our level of physical activity. Factors such as Poor street
lighting at night and a lack of convenient places to do Physical
Activity, traffic, crime and pollution may also have an effect. Where
we live, learn, work and play appear to have a great deal to do with
how active we are. Creating activity-friendly environment is one way
to help people become inactive such as buildings, streets, and
communities that encourage walking and biking and even doing
Zumba session.

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 Lesson 3 One’s Diet

At the end of the lesson you are expected to self-assess your food
intake.

What I Know

Activity 1: Let me think!

Direction: Complete the table below by listing the foods that you
have eaten before and at present.

When I was a kid, I used to eat … Now I`m a young student, I do

eat …

Guide Questions:

1. Do you have a healthy eating habit when you were a kid?

Why did you say so? Explain
2. What are some eating habits that you should change? Why?
3. What eating habits you should continue? Why?

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 What’s In

Proper nutrition is important in leading a healthy lifestyle,

combined with physical activity. Foods which are rich in protein,
vitamins, minerals, and carbohydrates are all essential to overall
fitness. Protein is good for body growth, carbohydrates provides
energy in performing various task such as dancing, while vitamins
and minerals improves stronger bones and boost our immune
system. Eating right amount of foods is a healthy diet which keep
your body strong and healthy. This can also help you have a better
sleep and proper brain functioning. Including fruits and vegetables
in your daily diet means you are cleaning your inner body organs
and prevent you from any diseases. Dancers need proper nutrition
to achieve maximum training and performance ability during
rehearsals cross trainings.

SUMMARY

Health can determine the way you live your life. In order to lead
a healthy lifestyle, it is essential that people should monitor their
health. The food that we eat gives us variety of nutrients required
for normal bodily functioning and enough energy for activity.
Physical activity has different categories’ that involves exercise,
fitness active living, recreation and sport. One of the good cardio
work out is through dancing, it often results to flexibility and is good
source of motor and aerobic fitness. It does not only keep you fit at
a young age but set up good habits for life.

Creating a fitness plan that incorporates each of the

components of HRF can help ensure that you get the most health
benefits from your routine. Generally, dancing is a great form of
exercise with benefits that extend to not just for those who desire
to stay fit, but also to those who would like to improve in other
aspects of their everyday life.

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 ASSESSMENT
PERFORMANCE TASKS
for MODULE 3-4

Module 3
To perform the different basic yoga poses properly to avoid muscle
injuries.

Procedure:
1. Discuss the benefits of yoga exercises to one’s health
2. Perform the following warm-up and stretching exercises before
performing the yoga poses.
a. neck stretches
b. upper back and side stretches
c. lower back stretch
d. inner thigh stretch
e. hamstring stretch
f. groin stretch
g. calf stretch

Module 4
Direction: Through a video presentation, create a short jingle
regarding healthy diet. The jingle must be an original composition
and any instrument can be used as accompaniment. The duration
of the jingle must be 3- 5 minutes only, it should be included with
dance moves.

NOTE:
Submit your VIDEO outputs to your respective chatrooms.
DO NOT return this module on the next retrieval, keep this for
your future reference.