HEALTH OPTIMIZING PHYSICAL EDUCATION 1

Crystal Shades C. Baclayo G11-Mango

Quarter 1 – Module 5: Observes Personal Safety Protocol to Avoid Dehydration,

Overexertion, Hypothermia And Hyperthermia During MVPA Participation

What’s More
1.

Injury Type Causes of injury

Sprain Acute Injury When a joint is extended
beyond its normal range of
movement.
Strain Acute Injury Stretching, partial tearing, or
complete tearing of a tendon.
Fracture Acute Injury When a bone broke, cracked,
or shattered.
Dislocation Acute Injury When the ball of a joint is
forced out of its socket
Stress Fracture Chronic Injury Repetitive force, often from
overuse — such as
repeatedly jumping up and
down or running long
distances.
Tendinopathy Chronic Injury Overuse of or sudden stress
on a tendon.
Osteoarthritis Chronic Injury Breakdown of cartilage, a
rubbery material that eases
the friction in your joints.
Bursitis Chronic Injury Repetitive motions or
positions that put pressure
on the bursae around a joint.

2. My Personal Safety Protocol

Before During After

Dehydration Drink water 6-8 Drink water or clear Drink more water.
times a day. Drink at fluids to keep Check your urine, if
least 2 cups of water hydrated during the it’s darker than the
one to two hours activity. usual, drink plenty of
before the activity. water.
Overexertion Stretching and Do not strain Cool down, rest and
warming up before yourself. Take a stay hydrated. If
doing an activity. break once an feeling any pain, call
activity is finish a doctor
before continuing. immediately.
 Hypothermia You’ll need fluids and Warm up any area Get plenty of rest.
nutritious food. Dress with frostnip. Drink Stay hydrated. If
for the temperature. warm drinks. temperature drops,
Monitor body call a medical help
temperature. immediately.
Hyperthermia Start drinking water Use cold wet towels Rehydration and
or other fluids with or dampen clothing external cooling
electrolytes. with tepid water efforts such as cool
when the heat is water or ice packs on
extreme. Take cool- the skin.
down breaks in the
shade or in an air-
conditioned
environment.

What I have Learned

1. List some sports injuries that you and your classmates have experienced.

 Sprain and strain

2. List famous athletes who have been injured while playing their sports.

 David Busst, Glenn McGrath, Wayne Rooney, James Blake, Alan Smith, Anil Kumble,
Kieran O'Connoor, David Beckham, Marc Pingris, Paul Lee, Eugene Tejada, Jayjay
Helterbrand

3. List some common injuries that teenagers like you may be at risk of when playing the
following sports.
Basketball: Muscle Strains, ACL Injuries, Ankle sprain, Finger sprain, Wrist injury, Muscle
Contusions
Volleyball: Finger Injuries, Ankle Sprains, Anterior Cruciate Ligament Injury, Low back pain
Track and Field: Patellar tendinitis, Shin splints, Hamstring strain, SLAP (superior labrum
anterior to posterior) tears, Rotator cuff injury, Patellofemoral pain syndrome, Plantar fasciitis.
Lawn Tennis: Tennis Elbow, Rotating cuff tendinitis (shoulder blade), Wrist Strains, Back pain,
Knee pain, Calf & Achilles tendon, Tennis toe
Combative sports: Concussion, Strain, Fracture, Sprain, Contusion, Dislocation
Softball: tendonitis, Neck Pain, Rotator Cuff Injuries, Anterior Shoulder Sprains and Strains,
Tennis Elbow, Ulnar Neuritis of the Elbow
Badminton: Patellofemoral pain syndrome, Jumper's knee, Collateral ligament injuries, Medial
tibial stress syndrome (shin splints), Ankle sprain Thrower's shoulder plantar fasciitis Achilles
tendon rupture.
Other: Concussion, Strain, Fracture, Sprain, Contusion, Dislocation
I learned that sports injuries are:

 Kinds of injury that occur during playing sports or performing exercises. No proper
warm-up and stretching could cause sport injuries.
Common sports-related injuries include:

 Sprain
 Strain
 Fracture
 Dislocation
 Contusion
 Concussion

The types of injuries are:

 Acute Injury occur suddenly when playing or exercising and Chronic Injury happen after
you play a sport or exercise for a long time.

What I Can Do
1. Provide examples of acute sports injuries from the upper and lower extremities.

Acute injury Upper Extremities Lower Extremities

Fracture Hand or arm fracture Ankle fracture
Dislocation Elbow joint dislocation Knee joint dislocation
Sprain Hand sprain Ankle sprain
Strain Tennis elbow Lower Leg Muscle Strains

2. Choose one injury from the table and list specific ways to prevent it.
How to prevent Ankle Sprain:

 Warm up and do stretching first.

 Condition your muscles for the sport
 Staying in proper physical condition to play a sport.
 Avoid running or stepping on uneven surfaces.

3. Provide example of chronic sports injuries from the upper and lower extremities.

Upper Extremities Lower Extremities

Osteoarthritis Hand osteoarthritis Hip osteoarthritis
Tendinopathy Tennis elbow Achilles tendinopathy
Bursitis Olecranon bursitis Popliteal bursitis
Fasciitis Upper limb fasciitis Plantar fasciitis
4. Choose one injury from the chronic injury table and list specific ways to prevent it
How to prevent Achilles Tendinopathy

 Increase your activity level gradually.

 Avoid activities that place excessive stress on your tendons.
 Choose your shoes carefully to help reduce the tension in the Achilles tendon.
 Stretch daily.
 Strengthen your calf muscles.
 Cross-train.

Assessment
1. D 6. A 11. C
2. D 7. D 12. A
3. A 8. C 13. D
4. C 9. C 14. B
5. D 10. D 15. B

Quarter 1 – Module 6: Proper Etiquette and Safety in the Use of Facilities and Equipment
Lesson 1
What’s More
1. Sportsmanship
Good sportsmanship includes helping an opponent who may have fallen over, encourage
everyone, and be respectful to everyone including the opposite team.
2. Physical Education
Physical education focuses on developing physical fitness and the ability to perform and enjoy
day-to-day physical activities with ease.
3. Etiquette
Sport also has unwritten rules of conduct, etiquette upholds respect and fairness.
4. Respect
Show respect to others and be a good sport.
5. Discipline
Coaches need to instill discipline.
6. Fair Play
We should have a strong sense of sportsmanship and fair play.
7. Honest
Being honest is the key to all circumstances in sports.
8. Safety
Prioritizing your safety first when engaging an activity will avoid sport injuries.
9. Responsible
Players need to be responsible for their actions.
10. Rules
Players need to follow the set rules and regulations in every sport.

What I have Learned

1. Cite a generalization. Fill in the blank to complete the sentence:
a. Etiquette is defined as the conduct or procedure required by good breeding or
prescribed by authority to be observed in social or official life. Etiquette is a set of
customs and rules for polite behavior, especially among a particular class of people or in
a particular profession.
b. Sportsmanship is a conduct (such as fairness, respect and graciousness in winning or
losing) becoming to one participating in sport. Sportsmanship is playing by the rules and
principles and using sports etiquette.
2. Give the importance of proper etiquette in physical education.

 It enhances the social aspects of every individual.

 It is essential in maintaining friendly relationship between people.
 It helps us show respect for other people and vice versa.
 It enhances communication by breaking down barriers.
 It protects the feelings of others.
 It helps you feel good about others and yourself.
 While doing your best, it encourages others to also do their best.

What I Can Do

Assessment
1. D
2. C
3. A
4. D
5. C

Lesson 2
Activity 1.2 Understanding Facilities and Equipment
1. Common Equipment used at Home

 Stairs
 Water bottles
 Backpack
 Chair
 Wall
 Sack of rice

URL link / Websites Visited:

https://ph.phonebooky.com/blog/fitness-equipment-at-home/
Significant Learning found in your research.

 I have learned that there are equipment from home that you can use to perform physical
activities. The importance of staying fit with or without the exercising equipment with
the help of this common equipment at home.

2. The most common facility where people visited in your area.

 Parks are common community features that provide opportunities for physical activity.
URL link / Websites Visited:
https://www.ajpmonline.org/article/S0749-3797(04)00304-6/pdf
Significant Learning found in your research

 I have learned that there are facilities that people visit when doing an outdoor physical
activities aside from their houses and the gym. Parks are one of these places that people
often visit in performing physical activities.

Activity 1.3 How to be safe?

PROPER HANDLING OF EQUIPMENT AND

ETIGUETTE WHILE IN THE FACILITIES
1. Take care in using facilities and equipment.

2. Only use equipment that you already know how to use.

3. Return the equipment properly after using.

4. Leave the venue clean.

5. Be kind and respectful.

What I Have Learned

1. Park – a common place where you can perform physical activities.
2. Court – a commonly used place for people to play sports.
3. Sack of rice– can be used as a weightlifting equipment.
4. Stairs – helps you burn off calories when performing physical activities.
5. Water jug or bottle – helps to strengthen your muscle.
Directions: Complete the statement:
In this lesson, I learned about the common equipment and facilities in performing a physical
fitness activity. It helps us stay healthy and increases our life span. There are common
equipment you can use at home such as stairs, sack of rice, chair, wall, etc. there are also
common facilities you can perform physical activities such as parks, court, gym, etc.
I must observe the proper handling of equipment and etiquette while in a facility.
As a student, it is important for me to be physically fit and healthy. I should take proper care of
the equipment I use in performing physical activities. I should be aware of my surroundings
when in a facility and observe proper etiquette.

What I can do
Equipment
Physical Places where Time used in doing
Basic profile of the person activities you physical consumed for physical
(Name, Age, Gender) usually activities are each activity activities /
performed performed exercises
Bridget Baclayo, 47 Female Zumba, Sit Home 10-30 Yoga mat
ups minutes
Niko Baclayo, 21 Male Lifting water Home 5-10 minutes Jug
jug
Melchie Tenedero, 44 Female Washing the Home 3-6 minutes Cleaning
dishes materials
Franz Tiu, 16 Female Jogging Neighborhood 30-45 None
minutes
Mary Joyce Jornales, 15 Household Home 30-60 Cleaning
Female Chores minutes materials

Assessment
1. C 6. B 11. B
2. D 7. A 12. C
3. C 8. D 13. B
4. D 9. C 14. D
5. B 10. A 15. B

Module 7: Participates in an Organized Event that Addresses Health / Fitness Issues and
Concerns
What’s More
Light Activities Moderate Activities Vigorous Activities
1. Walking / 6. Brisk Walking / 11. Swimming /
2. Washing the dishes / 7. Slow Dancing / 12. Biking X
3. Washing the laundry / 8. Gardening / 13. Jumping Rope /
4. Cooking / 9. Sweeping / 14. Badminton X
5. Ironing / 10. Mopping / 15. Running /

What I have Learned

Complete the following statement
1. About my own health choices and involvement in physical activity in this pandemic time. I
discovered that… I don’t do much physical activities and my health choices are not good. I need
to change my lifestyle to stay healthy and fit during this pandemic. I must exercise more and eat
healthy food to strengthen my immune system.

2. With the new discoveries about myself in facing the Covid19 pandemic. I learned that… I need
to change my unhealthy habits in order to stay healthy. I need to boost my well-being and be
physically active to prevent Covid 19. We can overcome this pandemic and be able to live our
nomal life again.

3. To keep myself and my family members fit and healthy in this pandemic time of Covid19. I
will… establish a physical fitness plan in order to keep us healthy and fit. We must exercise on a
daily basis with the help of the equipment that can be found at home. All of us should observe
proper hygiene, be active and follow safe protocols.

I have realized to increase my participation in active recreational activities particularly physical

activities for 3-5 days per week. I will follow my regular exercise program and I intend to keep it
until I achieve my goals.
My plan for processing my participation includes the following strategies:
Short- term goals
1. Follow set schedule for exercising.
2. Eat healthy food.
3. Sleep early every night.

I will keep in mind that the reason why I participate actively in different recreational activities is
to have a healthier lifestyle and these are the reasons:
1. I need to stay healthy to avoid Covid 19.
2. I need to improve my physical well-being.
3. I need to boost my immune system.

What I can do
________1. I play different sports regularly.
____/___2. I enjoy participating in recreational activities.
________3. I eat a balanced diet every day.
________4. I express my emotions in healthy ways.
________5. I sleep early at night and get up early in the morning.
____/___6. I enjoy discovering new things during this pandemic time.
________7. I face life challenges positively.
________8. I share my thoughts and feelings with my parents and siblings.
____/___9. I do not smoke and engage in other vices.
____/___10. I enjoy doing hobbies either alone or with my family or friends.
____/___11. I can decide for myself.
____/___12. I welcome and appreciate constructive criticisms.

Assessment
1. C 6. A 11. C
2. C 7. C 12. D
3. C 8. D 13. C
4. D 9. C 14. A
5. B 10. C 15. A

Module 8: Optimizing your Health through Physical Activities

What’s More

Effects of
Physical
Activities

Being Being
physically physically
active inactive

Improves Increases Poor blood A chance

well-being self-esteem circulation of obesity

Develop anxiety
Reduce health risk
and depression

What I have Learned

Situation 1 2 3 4 5 Remarks
Engaging in regular exercise is a Exercising is
waste of time / healthy for our
body but I don’t
usually exercise.
I rather watch TV or play online I frequently
games all the time / watch tv and play
online games.
I feel tired easily while running I feel tired a bit
/ but I can still
manage.
Exercise is best for my health / Improves my
health.
Reading books is more productive / It develops
productivity and
refresh mind.
Helping in household chores / It helps me
makes me active also become active.
Jogging 3x a day makes my body / I don’t jog 3x a
light day.
I rather lessen my food intake I don’t eat much
instead of regular exercises / and I only
exercise
sometimes.
A simple walking in our / It clears my
 neighborhood gives me relaxation thoughts.
I feel energized after I exercise / I feel exhausted.

Healthy Physical Activity Unhealthy Physical Activity

Stretching Skipping breakfast
Walking Eating junk foods
Dancing Sleeping late
Running Not drinking enough water
Doing household chores Using phone too much

Assessment
1. B 6. A 11. D
2. D 7. D 12. B
3. B 8. D 13. D
4. B 9. D 14. D
5. A 10. B 15. A

What I can do
 Module 9: Organizing a Fitness Event for a Target Health Issue or Concern

What’s More
Activity 2: SELF CHECK
1. You are chosen by the Municipal Government to organize an event like “Run for A Casue”, a 5
km. Fun Run to be attended by all government employees and students of the locality. How are
you going to plan the activities? Present your plan of the program.

 I will first make a plan and goal on how the said event will happen. Next, I would ask
other people for their assistance and I’ll prepare a budget to get ready for the financial
situation. Lastly, I would consult the municipal government for their approval.

2. As you go to your Rural Health Unit, you learned that many of your town mates are suffering
from cardio-vascular disease and diabetes. Being a student of P.E. class, how can you help them
in addressing their health problems?

 I would conduct a zumba class in order for them to stay fit and active. I would apply my
knowledge on what I have learned in class about being healthy and teach it to them. I
would discuss to them the benefits of being physically fit and would encourage them to
have a healthy lifestyle.

What I have Learned

1. I discovered that organizing an event is… not easy and need assistance from other people. It’s
tiring and requires patience but you’ll feel happy when the event turned out well and satisfy the
participants.
2. I discovered that in planning an event… develops your goals and objectives. You should
consider some factors but satisfy the participants of the event is a must.
3. I can say that if an event or activity is well organized… it will have great success. You’ll fulfill
the participants need and will satisfy them.
4. I learned that initiating an activity will help me… spread awareness about being fit and
healthy. It doesn’t only benefit me but also the people who will participate of the said activity.
5. Being the leader or organizer, my responsibility is… to set goals and plan for the said event.
The event must go smoothly and must satisfy the participants.
What I can do
a. Letter of request addressed to the Barangay Chairman

February 14, 2021

Henry Solmeron
Barangay Chairman
Barangay 71 Kassel Homes
Tacloban City

Dear Sir,
Good day!
Our team will be conducting a Summer Sports Fest and Zumba Dance Clinic on March 15-20,
2021 here in our barangay. The said event shall run from 8:00 am-5:00 pm. May this letter serve
as a request for this event to happen and to use the basketball court for where this will take
place. Also, we would like to request for your kindness to sponsor for the said project. The
expenses for this event would also benefit the citizen of the barangay. We would also be inviting
zumba instructors and sports mentor. I have my own staff or volunteer for this event but we
would also like to request some helping hands.

We are looking forward for favorable response regarding this request. Thank you and God bless!

Sincerely,
CRYSTAL SHADES BACLAYO

b. Your own plans and programs of the said Sports Fest

MY PLAN
EVENT NAME Summer Sports Fest and Zumba Dance Clinic
March 15-20, Sunday-Saturday (15-17 sports fest) (18-20 zumba
EVENT DATE class)
Sports Fest Zumba Class
EVENT TIME 8:00-11:00 am 8:00-9-00 am
1:00-5:00 pm 2:00-3:00 pm
VENUE Court
LOCATION Barangay 71, Kassel Homes
THEME Being Physically Fit and Healthy
 For the participant to be physically fit and have a
healthy lifestyle.
GOAL  For them to start exercising on a regular basis.
 To boost their immune system
 c. List of Committees.
Barangay Sports Fest
Committees
Name Duty Assignment description
Bridget Baclayo Event Committee Event organizer and
planner.
Niko Baclayo Technical Committee In charge of technical
equipment and system
such as music, mics, etc.
Melchie Tenedero Supplies Committee In charge for the total
budget of the event and
the food supplies.
Laarni Gayon Designer Committee Designer for the event
theme.
Nicolle Adel Designer Committee Designer for the event
theme.
Ayehsha Zamora Designer Committee Designer for the event
theme.
Aila Shane Regis Volunteer Committee Recruit and communicate
to the participants.
Mary Joyce Jornales Volunteer Committee Recruit and communicate
to the participants.
Agatha Almeda Volunteer Committee Recruit and communicate
to the participants.
Franz Tiu Volunteer Committee Recruit and communicate
to the participants.
Kath Homeres Host Entertain, do ice breaker
and communicate to the
participants.
Janella Celso Host Entertain, do ice breaker
and communicate to the
participants.
CRYSTAL SHADES C. BACLAYO
Chairman
Remarks
My mother organized an
event before so she
knows what to do and
not.
My brother has
knowledge in handling
technological equipment.
My aunt is the person
who handle the money in
the house.
She has a lot of knowledge
when it comes to
designing.
My friend is good at
designing and organizing.
My friend loves designing
and knows how to
organize.
My friend knows a lot of
people.
My friend get well with
everybody.
My friend is bubbly and
knows how to start a
conversation.
My friend is an outgoing
person and easily
communicate to.
My friend is a good
speaker and have many
fresh ideas for an
icebreaker.
My friend is funny and
knows how to
communicate to other
people well.
Assessment
1.C
2.C
3.D
4.C
5.B
Enumeration
Fitness activities that you can initiate:
1. Fun Run
2. Zumba
3. Anti-Smoking campaign
4. Sports Competition
5. On the spot Poster Making contest
Fitness Facts benefits
1. Exercise boost brain power
2. Movements melts away stress
3. Exercise gives you energy
4. Fitness Pumps Up Your Heart
5. Exercise Helps Ward Off Disease

Five of these are the Key Elements of Effective Event Planning. Please put a check (/) on
the space before their number.
_/_1. Understand the purpose of the Event
___2. Providing a lot of foods
_/_3. Know Your Audience
_/_4. Selection of right Venue is vital
___5. Suitable situations
_/_6. Draft a plan and follow the timeline
___7. Create content that attracts foreigner
_/_8. Design the message you want to share through the event
___9. Lead capturing images
___10. Promotions