SENIOR HIGH SCHOOL DEPARTMENT

HEALTH OPTIMIZING PHYSICAL

EDUCATION (HOPE) 1

GRADE 11

EXERCISE FOR FITNESS

QUARTER 1
WEEK 10
MODULE 10

Most Essential Learning Competencies:

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1. Self-assesses health-related fitness (HRF). Status, barriers to physical

activity assessment participation and one’s diet.
2. Sets Frequency Intensity Time Type (FITT) goals based on training
principles to achieve and/or maintain Health Related Fitness (HRF).
3. 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.
4. Observes personal safety protocol to avoid dehydration, overexertion,
hypo- and hyperthermia during MVPA participation.

HOW TO USE THIS MODULE?

Before starting the module, I want you to set aside other tasks that
will disturb you while enjoying the lessons. Read the simple instructions
below to successfully enjoy the objectives of this kt. I Have fun!

1. Follow carefully all the contents and instructions indicated in every

page of this module.
2. Write on your notebook the concepts about the lessons. Writing
enhances learning, that is important to develop and keep in mind.
3. Perform all the provided activities in the module.
4. Let your facilitator/ guardian assess your answers using the answer key
card.
5. Analyze conceptually the post-test and apply what you have learned.
6. Enjoy studying!

PARTS OF THE MODULE

• Expectations – These are what you will be able to know after

completing the lessons in the module.

• Pre-test – This will measure your prior knowledge and the concepts
to be mastered throughout the lesson.

Looking Back to your Lesson – This section will measure what

learnings and skills did you understand from the previous lesson.
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• Brief Introduction – This section will give you an overview of the

lesson.

• Activities – This is a set of activities you will perform with a

partner.

• Remember – This section summarizes the concepts and

applications of the lessons.

• Check your Understanding – It will verify how you learned from

the lesson.

• Post-test – This will measure how much you have learned from the
entire module.

PRE-TEST
ENCIRCLE THE LETTER OF THE CORRECT ANSWER.

1. What benefit that a person will be getting when he/she engages in 5km
fun run?
A. Endurance C. Medal
B. Glory D. personal goal

2. It is one of the measurements you can use to gauge your performance

when you win ?
A. Endurance C. Medal
B. B. Glory D. personal goal

3. It is about winning medals and becoming a sports icon.

A. Endurance C. Medal
B. Glory D. personal goal

4. Achieving his/her body weight and size is one of a person ?

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A. Endurance C. Medal
B. Glory D. personal goal

5. It is a type of activity of each school to win medals and championship

A. Endurance C. tournaments
B. Glory D. personal goal
6. It is a type of activity when a person only needs to join and have fun.
A. Endurance C. tournaments
B. recreational activity D. personal goal

7. Which of the following best describe as “open to all ages activity”.

A. street dance C. Ballroom dance
B. Hip hop dance D. Zumba

8. Which of the following exercise activity that can enhances endurance

A. street dance C. Ballroom dance
B. Hip hop dance D. Zumba

9. It is a type of sporting activity that only offers during summer.

A. Sports clinics C. trekking
B. camping D. swimming
10. It is one of most extraneous sports activities that can be lasted more
than five hours.
C. Boxing B. triathlon
D. duathlon D. marathon

Great, you finished answering

the questions. You may request

your facilitator to check your

work.

Congratulations and keep on learning!

LESSON 10: Sports and Recreational Activities

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EXPECTATIONS
This module will help you to:
• Search and join an online seminar for health/fitness

• Share the knowledge that you have learned from the seminar

• demonstrate the knowledge from the seminar into practice.

LOOKING BACK TO YOUR LESSON

BRIEF INTRODUCTION
As you become more involved in physical activities, you can elevate
your participation by joining events that promote health and fitness as well
as address health issues like diabetes, obesity, nutrition, smoking, and many
more. By joining events like these, you can learn more about these health
concerns, what is being done to handle these concerns, and at the same
time, you also get to increase your physical activity.

The usual objective of the organizers of these events is to raise funds

for awareness about these health issues. Depending on their advocacy,
events may range from fun-filled activities that can engage entire families, to
more physically demanding ones. Your participation in these events not only
increases your activity but also gives you an advocacy to work on. Your
choice would depend on your interests and preferences. Here are some
viable options for you.
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Sports and recreational

activities
These are usually 1day
events that focus on running
various distances (i.e., 3k, 5k, 10k,
or longer). They cater to a wide
variety of participants –
competitive or recreational
runners, and even families.
Whether you are a
recreational or competitive runner,
fun runs are good ways to elevate
participation in physical activities
since some fun runs are held in
different surfaces (e.g. concrete, offroad, beach)
and with different challenges posed on runners
like an uphill run.
Other than the fitness benefits you would get from joining fun runs,
you also get to help out certain causes. Some organizations or associations,
and companies organize fun runs as one of their cause-oriented events.
Other benefits of joining fun runs are meeting new friends, enjoying
the outdoors, and bringing home participant race kits. Race kits, which
usually include a race bib or shirt and other items from sponsors, are good
incentives for your effort and you can get more freebies and giveaways
depending on the event sponsors.
You can also use your participation in fun runs as a gauge of your
physical fitness by trying to beat your own time, or setting new records, or
even aiming to finish among the top participants. If you do so, it is best that
you prepare properly for fun runs and scout for
more opportunities to race.
Dance events, competitions, or marathons
These events focus on dance as the main
activity, whether as competition (e.g. streetdance,
dancesport) or as recreation (e.g. aerobic dance
marathons, ZumbaTM events). These may last for
hours depending on the event and variety of
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dances, intensity levels, and music usually used, thus, elevating

participation.

Other than fitness benefits, you can get a lot out from joining dance
competitions and marathons. If events are competition-based, usually cash
prizes, trophies, and freebies are the main incentives, along with bragging
rights. However, if the events are recreationtype, participant kits (e.g. event
shirt, sponsor freebies) are the usual takeaway. However, the enjoyment and
fun of dancing are the main attraction in these types of events.

Many people are getting into exercising because of the popularity of some
aerobic forms of exercises particularly ZumbaTM,. The attractiveness of
physical activities like ZumbaTM comes from the lively music and instructors,
colorful vibe, and relatively easy to follow dance routines. However, the most
crucial effect that popular exercises like ZumbaTM have is the
encouragement and support to participate in exercise, which in effect, makes
people more aware of their health and fitness. That is why some groups and
organizations choose ZumbaTM at their event to promote awareness for their
various causes. However, you can also engage in other aerobic exercises in
the form of dances such social dance, streetdance, etc.

Sports tournaments
These are the most common type of
health- and fitness-related organized
events. They mainly focus on sports in a
tournament type of play where individual
players and/or teams compete. These are
usually organized for school teams [(e.g.
University Athletic Association of the
Philippines (UAAP)]. However, sports
associations, cause-oriented groups,
organizations, brands, and companies also hold sports tournaments for
various purposes, levels, and sports.
It may not be explicit that health and fitness are the main highlights
when joining such events because the nature of such events is usually
competitive. Athletes and competitors treat their health and fitness seriously
because of this same nature. That is why they train not only for their sports
skills but also for their conditioning. Through sport tournaments, athletes and
competitors are actually good role models of health and fitness.
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You can join sports

tournaments of varying levels of
competition and different sports.
During summer, local
government units (LGUs) hold
sports leagues especially for
basketball and volleyball. Several
categories are open for basketball
based on age groups. For both
basketball and volleyball, teams
usually represent different
barangays, sitios, purok, or subdivisions. Some LGUs also hold sports
programs or sports clinics for the youth and other individuals. The
Sangguniang Kabataan (SK), the youth leaders of the community, commonly
organize events like these.

Other Program offered in the schools and local community

What is It Summer sports clinics?

These are short-course sports
programs catering to school children.
Sports clinics are offered by schools
and product brands when school is
over and students have their summer
break. 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.
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Outdoor recreation events like biking events, triathlon, marathons,

football events, etc
These are specialized events that target sports enthusiasts and
athletes. These are held in specialized venues and locations, and usually
have different categories for different
levels of participants. Depending on the
event, categories such as beginner,
intermediate, and advanced are formed
or opened.
When you join such events, you
get to experience recreation-level of
participation to higher level of
competition. You also get to experience
a different atmosphere because of the
ambiance in such events. Sponsors’ booths and stalls are usually set up
along with other related set ups.
Talks, seminars, or conferences

These are usually lecture based

events that cover topics discussed with
an audience. Some events are held for
different lengths (i.e., half-day, 1-day,
2day, 3-day, weeklong) and some
include workshops or hands on
training. Some also are held with
different formats like classroom type
lecture, panel discussions, parallel
sessions, and the like. Credible
resource persons and speakers are
invited to speak so that reliable
information are shared and learned.
Cause-oriented associations,
product brands, companies, professional organizations, among others hold such
events for various purposes, some to increase awareness, promote various
causes, and to inform.

Physical activity simply means movement of the body that uses up

energy. Walking, gardening, sweeping and mopping, mopping the floor,
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climbing the stairs, playing soccer, or dancing are all good examples of being
active. However, for it to be beneficial for one’s body, there are various factors
to be considered such as the intensity, duration, and frequency of the physical
activity performed.

Here are some points to consider:

1. Physical activity done at a moderate or vigorous intensity level is good for
a teenager’s health.
2. Moderate physical activities generally make them move. These could
include brisk walking, dancing, biking, swimming and jogging. Even
helping out with some of the more active chores inside and outside your
home like gardening can be good.
3. Vigorous activities increase their heart rate and make them sweat and
may let them enjoy being active even more. They can be a game with lots
of running for example, playing basketball. They can also be running or
jogging, or sports like soccer, tennis, swimming and football.

ACTIVITIES
Activity 1: Make a list of an event that you wish to participate and why.

Why do you wish to participate

List of events
on this event?
Marathon To improve physical and mental health

Basketball Because it is fun to play basketball but it is

prone to many injuries
football It is also fun to play football but is it also
prone to many injuries, and to improve my
legs.
Hiphop dance To make new friends and improve dancing
skills
jogging To improve endurance and stamina.

REMEMBER
Complete the sentences below.
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1. In participating in sporting events, I should remember that

I need to make sportsmanship and enjoy the sport even if you win or lose.

2. In participating in this sport events I feel that…

I am making new friends and enjoying the game itself.

3. After I finished the event, I felt that…

It was so fun to participate in this sporting events because I made new friends and I enjoyed the
game.

CHECKING YOUR UNDERSTANDING

List at least three events that you wish to participate and describe the
type of preparation you needed to do.

Type of activity Preparation Physical

Preparation
1. fine tuning my 1. spends at least 3
Mountain bike gears hours of continuous
2. replacing my old cycling outdoor for
Ex. Trail biking tires. one-month period
3. replenishing my 2. eat a right
hydration packs and amount of food,
energy bars enough time to rest
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Bring water Sleep early in the night to

1 jogging wake up early in the morning
Bring towel to wipe sweat
Drink water
Proper jogging attire
Warm up

Wearing Basketball attire Warm up

2 basketball
Inflate the ball Shooting

Bring water and towel exercise

Bring water Sleep early in the night to

3 zumba wake up early in the morning
Bring towel
Warm up
Proper attire
exercises

REFLECTIVE LEARNING SHEET

Name: Grade & Section:

Let’s Think and Act!

REFLECTIVE LEARNING SHEET NO.2

Directions. Answer the following question with TRUE or FALSE.

1. Is it important for human being to have an ample amount of physical

activity? Why?
To be physically fit and not prone to diseases
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2. it is okay to a person to spend his/her time doing vices, and computer

games? Why?
No ,because it will do no good to play games physically but it can help to entertain yourself if you are bored.

3. It is okay to go outdoor activity in wilderness without preparations? Why?

No, because something bad may happen if there is no preprations

4. it is okay for you to spend time in window shopping at the mall with
friends?
Why?

It is okay because it is not wrong to relax your body and to relieve stress

POST TEST

ENCIRCLE THE LETTER OF THE CORRECT ANSWER.

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1. What benefit that a person will be getting when he/she engages in 5km
fun run?
A. Endurance C. Medal
B. Glory D. personal goal
2. It is one of the measurements you can use to gauge your performance
when you win ?
A. Endurance C. Medal
B. B. Glory D. personal goal
3. It is about winning medals and becoming a sports icon.
A. Endurance C. Medal
B. Glory D. personal goal
4. Achieving his/her body weight and size is one of a person ?
A. Endurance C. Medal
B. Glory D. personal goal
5. It is a type of activity of each school to win medals and championship
A. Endurance C. tournaments
B. Glory D. personal goal
6. It is a type of activity when a person only needs to join and have fun.
A. Endurance C. tournaments
B. recreational activity D. personal goal
7. Which of the following best describe as “open to all ages activity”.
A. street dance C. Ballroom dance
B. Hip hop dance D. zumba
8. Which of the following exercise activity that can enhances endurance
A. street dance C. Ballroom dance
B. Hip hop dance D. zumba

9. It is a type of sporting activity that only offers during summer.

A. Sports clinics C. trekking
B. Camping D. swimming
10. It is one of most extraneous sports activities that can be lasted more
than five hours.
A. Boxing B. triathlon
C. duathlon D. marathon
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Great, you finished answering

the questions. You may request

your facilitator to check your work.

Congratulations and keep on learning

END OF10th WEEK ***

References
http://definitelylibrarian.blogspot.com/2013/09/mahlap-forum-fit-or-fathow-
tohave.html

Acknowledgement

Mr. KENNETH DATUIN Mr. JAYZEPEE GARNICA

Writer Writer

Edited by: Reviewed by: Approved by:

Mr. NICK V. AN MR. J-VINCENT FELICIANO MR. REYNALDO L. ROQUE
Faculty, SHS Area Coordinator Acting Principal