PHYSICAL EDUCATION and HEALTH 4

Q4 Module 1-2
Name: ________________________ Score: ___________________
Grade & Sec.: ___________________ Date: ____________________

Getting Fit: A Lifestyle Choice

Activity 1: Name in Motion

Direction: Practice executing letters using your body in a creative way.

WHAT IS IT

Health, vitality and long life are desirable goals for everyone. Being fit has many advantages from
helping individual to control weight to giving a better night’s sleep. There is impressive evidence that people who
exercise frequently, and in the correct way are less prone to heart attacks, strokes and other life-threatening
conditions, and live longer than people whose existence is sedentary. You need to exercise regularly all your life
and should exercise more, not less as you get older.

The type of exercise that is most effective in improving fitness is an aerobic exercise. The word aerobic
means “with oxygen” and all aerobic exercise uses oxygen. Aerobic exercise usually involves vigorous exercise
sustained over a period of several minutes and its effect is to increase the efficiency of the lungs, heart, and
blood circulation. Examples include swimming laps, running, or cycling. Involve quick bursts of energy and are
performed at maximum effort for a short time. Examples include jumping, sprinting, or heavy weight lifting.

WHAT’S MORE

Activity 2. Alphabet Workouts

Direction: Spell out your FULL NAME and COMPLETE the activity listed for each letter. For a greater
challenge include your MIDDLE NAME and DO each one TWICE. Take a photo of you performing the activities
and submit to your teacher through his/her a FB messenger.

A 30 Stationary jog K 30 Front kicks U 30 Stationary jog

B 30 Front kicks
C 30 Jumping jack
D 20 Mountain Climbing
E 15 Squat jumps
F 30 Front kicks
G 15 Lunge jumps
H 30 Stationary jog
I 15 Box jumps
J 15 Stationary sprinting T
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L 15 Stationary sprinting V 30 Front kicks
M 10 Push-ups W 30 Jumping jack
N 20 Mountain Climbing X 20 Mountain Climbing
O 30 Stationary jog Y 15 Squat jumps
P 15 Lunge jumps Z 10 Push-ups
Q 15 Lunge jumps
R 30 Stationary jog
S 15 Box jumps
15 Stationary sprinting
 WHAT I HAVE LEARNED

Activity 3. YOU’VE GOT MAIL

Direction: Categorize the exercises listed below whether it is aerobic or anaerobic. (To be submitted to
your teacher.)

No. Exercises Category 11. Weightlifting

1. Jump Rope 12. Isometrics
2. Running/ jogging 13. Plyometric
3. Brisk walking 14. Interval training
4. Swimming 15. Dancing
5. Kickboxing 16. Push-ups
6. Zumba 17. Bowling
7. Cycling/biking 18. Mountain climbing
8. Sprints 19. Sit-ups
9. Heavy cleaning around the 20. Treadmill
house
10. Gardening

Q4 Module 3-4

F.I.T.T. PRINCIPLES: Optimizing Your Best

WHAT IS IT

The FITT Principle is a great way of monitoring your exercise program. The acronym FITT out lies the
key components of an effective exercise program, and the initials F.I.T.T, stand for:

F - Frequency which refers to how often you exercise per week.

I - Intensity which refers to how hard you exercise from moderate
to high.
T - Time which refers to how long you exercise for anywhere from
15 to 40 minutes.
T - Type which refers to the kind of exercise you undertakes.

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The Components

Frequency- is a key component of the FITT principle. Remember that it is important to know why you
are exercising and what you wish to achieve before rushing into any exercise program. Adjust the number of
times you exercise per week to reflect your current fitness level, the time you realistically have available, you
other commitments like family and work, and the goals you have to set for yourself.

Intensity- This is an extremely important aspect of the FITT Principle and probably the hardest factor
to monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate. Simply count your
heart rate over a 15 second period and then multiply by 4. This will give you your exercise heart rate in beats
per minute.

Time- The time you spend exercising is also an important part of the FITT Principle. The time
dedicated to exercise usually depends on the type of exercise undertaken.

Type- like time, the type of exercise you choose will have a big effect on the results you achieve.
That is why it is important to know what you want to gain from your efforts. For example, if you are looking to
improve your cardiovascular fitness, then exercises like walking, jogging, swimming, bike riding, stair climbing,
aerobics and rowing are very effective. For weight loss, any exercise using a majority of your large muscle groups
will be effective. To improve muscular strength, the best exercises, includes the use of free weights, machine
weights and body weight exercises like push-ups, chin-ups and dip.

Activity 1: Selfie Mode

Direction: Take a photo of yourself performing the following exercises given.

1. knee high position 6. jumping jack

2. lunges position 7. bicep curl
3. push-up position 8. squat position
4. curl-up position 9. plunk position
5. running position 10. mountain climbing

WHAT IS IT

Planning out good fitness programs is the key in promoting and maintaining good health. Fitness
programs are a great way to make sure that you are getting the most out of your workouts and that you are
targeting all your muscle groups as well as getting a cardio workout. Many people exercise but are not getting
the full benefits that exercise can provide. By planning out some fitness programs you can make sure that you
are not wasting your time.
Fitness programs are basically a laid-out plan of what exercise you do on what day and in what order.
You get very complex fitness programs that can be difficult to follow at first but once you get into the habit it is
generally very easy. Some people do a lot of cardio, but no weight training, or vice versa. It is very important to
get a bit of both, as cardio is wonderful for your heart and weight training is excellent for bone density among
other things.

5 Reasons Why You Need a Workout Plan:

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 1. Helps Prevent Under or Over Training
2. Provides Structure
3. Provide Goals
4. Provides Checklist
5. Prevents Burnout

My Fitness Program

Direction: Develop a fitness program suited to your physical need and capacity to perform using the
FITT principles. (To be submitted to your teacher.)

Components of Fitness Exercises Frequency (how Intensity (how Time (how Type
often) hard) long) (Aerobic/
Days Reps/sets Anaerobic)
Health-Related Fitness
1. Muscular strength
2. Flexibility
3. Muscular Endurance
4. Body Composition
5.Cardiovascular
endurance

Q4 Module 5-6

Mountaineering
(Hiking, Trekking, Camping, Orienteering)

What Is It?

Are you planning a walk after the community quarantine? How about a longer walk with your loved ones
(family and friends)? Have you explored the mountains, hills, caves, forests or hidden falls in/near your
community? If your answer is no, then think again. Maybe you are still a stranger in your own place.

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 Consider some outdoor recreational activities that bring you closer to nature. It is very relaxing to hear
the sound of singing birds and bubbling brooks; very soothing when you feel the breath of fresh air on your face
and smell the divine fragrance of flowers. A line in an energy beverage commercial says, “Great things start
from small beginning.” So, start your recreational activities with hiking and/or jogging even within your compound
this season.
To fully understand, the following terms related to mountaineering are defined below.

Recreational Activity Definition

It is an outdoor activity where there are clear paths to follow.
Paths are usually beautifully charted with signs so that hikers
Hiking won’t get lost along the trails. Natural hiking trails serve as
guides of the hikers to their destinations. It is usually shorter
than trekking.
This outdoor activity is a longer journey on foot compared to
hiking. The activity is quite challenging, allowing the trekkers
to pass through an uncharted paths. Sometimes, this will take
Trekking
within a few days or weeks. Usually, undeveloped places are
explored in trekking where there is a close-up view of the
wonders of nature.
Camping is an enjoyable outdoor activity that allows you to
experience simple adventures outside your homes. It allows a
lot of moving since it involves activities like carrying backpacks,
Camping
hiking and most of all pitching of tents. This activity lets you
experience interaction and bonding with others while engaging
in different educational activities.
It is an outdoor activity that requires you to follow a specific
sequence of pre-set course with the help of navigating devices,
Orienteering specifically maps and compass to go through an unfamiliar
terrain. Aside from physical, this activity requires mental
toughness to be able to reach the expected destination.

You can always make your own version of these recreational activities at home. Just be creative and
innovative. Even a simple household chore can be converted into something that will give you and your loved
ones an avenue to enjoy, relax and bond with one another during quarantine period.

What’s More?

Activity 1. SIMPLE RECALL

1. Have you gone to camping, whether in school, in church or with family? Share your experience.

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 (5pts.)

2. What is the essence of mountaineering in developing one’s fitness? (5pts.)

The Philippines couldn’t just stop surprising us with its magnificent beauty. From its
breathtaking sceneries and pristine fine white sand beaches to spectacular spots for hiking in
Philippines, the country has it all.

Climbing mountains may not be everyone’s cup of tea but it can be incredibly fun
especially when you’re with your friends. Whether you’re in it to just enjoy the panoramic beauty
of the outdoors, to take a breather from the bustle of the city, or you’re a hardcore climber
pushing your limits, the experience of reaching the summit is always exhilarating.

Activity 2. MOUNTAINEERING SITES

Make research about the following mountaineering sites in the Philippines. Describe each.

1. Mt. Batulao-

2. Mt. Pinatubo-

3. Mt. Makiling-

4. Mt. Banahaw-

5. Mt. Canlaon-

6. Mt. Pulag-

7. Mt. Apo-

8. Mt. Samat-

9. Mt. Mayon-

10. Mt. Arayat-

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 Q4 Module 7-8

FILIPINO MOUNTAINEERS
What Is It?

Leo Oracion
Oración was a member of the First Philippine Mount Everest Expedition, whose quest to conquer Everest
was supported by the ABS-CBN television network, among other entities. On May 13, 2006, Oración left Base
Camp and proceeded up the mountain. He reached the summit on the afternoon of May 17. Upon reaching the
top, Oración radioed, "The Philippine Eagle has landed." is statement is based on Neil Armstrong's message
"The Eagle has landed" when the Apollo 11 Lunar Module, nicknamed the "Eagle", landed on the moon. The
following day, May 18, fellow expedition member Emata became the second Filipino to reach the summit of
Mount Everest.
Upon conclusion of his ascent, Nepal's Ministry of Culture, Tourism and Civil Aviation awarded Oración with a
summit certificate which indicated his Mount Everest summit ascent on May 17 via the south
col. EverestNews.com also reported Oración's successful summit feat on its website.
Oración's status as the first Filipino to reach the summit of Mount Everest has been challenged by another
Filipino climber, Dale Abenojar, who claims to have reached the summit from the northern side on May 15 —
two days before Oración. Abenojar's claim has been registered in Mount Everest chronicler Elizabeth
Hawley's Himalayan Database. Abenojar also presented a certificate which claimed that he was certified by
the China Tibet Mountaineering Association (CTMA) to have summitted Everest via the North Col on May 15,
2006 at 10:45 a.m. Beijing time (or 8:45 a.m. Nepal time). However, he wasn't among the climbers
that EverestNews.com reported to have summitted the mountain from the northern side on that date.

ROMEO GARDUCE
Romeo Roberto "Romi" Garduce (born 1969 in Balanga, Bataan), sometimes nicknamed as "Garduch," is
a Filipino mountain climber, a scuba dive master (since 2000), an environmentalist, writer, motivational speaker and
works as an IT professional. He began climbing mountains for a cause in 1991 as a member of the UP Mountaineers.
Aside from being a mountain climber and IT professional, he became one of the host for the GMA Network public
affair shows Born to Be Wild and Pinoy Meets World. He also hosted the GMA News and Public Affairs special
entitled Pito Para sa Pilipino (Seven for the Filipinos) with Richard Gutierrez.
Romi wrote and published his first book in October 2013, entitled Akyat! A Filipino's Journey to the Seven Summits.
The book chronicled his adventures and major climbs and expeditions. Akyat is a Filipino word that simply means
"climb".
After reaching the summit of Mount Kilimanjaro in 2002, Garduce became the first Filipino to climb one of the Seven
Summits. On September 26, 2005, Romi Garduce became the first Filipino to ascend Cho Oyu, a death zone peak at
8,000 metres (26,000 ft), then the highest mountain peak scaled by a Filipino. That record was broken by Leo
Oracion on May 17, 2006 when he was the first to reach the peak of Mount Everest, the highest mountain on Earth,
and planted the Filipino flag. Although, The Himalayan Database had included Dale Abenojar in the list of Everest
North summiteers on May 15, 2006 recognizing him as the first Filipino on top of Mount Everest. Garduce reached
the summit of Everest on May 19, 2006. Due to Garduce's feat, he was awarded an Order of Lakandula - Special

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Class of Champion for Life by then Philippine President Gloria Macapagal-Arroyo as well as one of The Outstanding
Young Man (TOYM) of 2006 for his feats and service to community work.

ERWIN EMATA
On May 18, 2006, Erwin Emata left Camp 4 of Everest and arrived at the summit in 7 hours and 49 minutes with the
aid of oxygen. Based on The Himalayan Database published by the American Alpine Club, Emata thereby became
the third Filipino to reach the peak of Mount Everest, the highest mountain in the world.
Like Leo Oracion (the second Filipino to reach Mount Everest's summit), Emata is a member of the First Philippine
Mount Everest Expedition (FPMEE). The Himalayan Database published by American Alpine Club had included Leo
in the list of Everest South summiteers for 2006 on May 17, officially recognizing him as the 2nd Filipino on top Mount
Everest just one day before Emata. Mount Everest chronicler Elizabeth Hawley said on June 14, 2006 that another
Filipino climber, Dale Abenojar, was the first to summit on May 15, two days before Leo Oracion.

What’s More?

Activity 1. Call Yourself a Hiker

Take at least 2 (two) best photos of yourself wearing a hiker’s attire. Write a short description about your
photos. Paste your pictures on a short bond paper.

Activity 2. HIKING ESSENTIALS

Sketch/Draw a big hiking backpack on an oslo paper. Inside the backpack, write the most essential things
you have to bring on a hike.

Prepared by:

RONALD N. IBARDELOZA
P.E. Teacher