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GRADE 11
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Health Optimizing
Physical Education 1
Quarter 1-Module 1:
Fitness and Exercise

This Photo by Unknown Author is licensed under CC BY-SA

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Health Optimizing Physical Education 1- Grade 11

Alternative Delivery Mode
Quarter 1- Module 1: Fitness and Exercise
Revised Copy, 2021

Republic Act 8293, section 176 states that: No copyright shall subsist in any work
of the Government of the Philippines. However, prior approval of the government
agency or office wherein the work is created shall be necessary for exploitation of
such work for profit. Such agency or office may, among other things, impose as a
condition the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright
holders. Every effort has been exerted to locate and seek permission to use these
materials from their respective copyright owners. The publisher and authors do not
represent nor claim ownership over them.

Development Team of the Module

Writer/Compiler : Osias R. Cartagena, Jr., SHS TIII, City Central NHS

Editors : Charisse D. Archival, MTI, CC Don Carlos A. Gothong MNHS

Jonathan E. Olofernes, TIII CC Don Carlos A. Gothong MNHS
Wilson C. Gonzales, TIII CC Don Carlos A. Gothong MNHS

Reviewers : Renezar T. Ferrolino, Division MAPEH Coordinator

Alice S. Ganar, OIC-PSDS SD8/SHS Assisting
Dr. Gilda Salvo, MT1- Apas NHS
Daisy Von Dy , MT1- CC Don Carlos Gothong MNHS

Management Team : Rhea Mar A. Angtud, EdD

Schools Division Superintendent
Bernadette A. Susvilla, EdD
Asst. Schools Division Superintendent
Grecia F. Bataluna
Chief-Curriculum Implementation Division
Luis O. Derasin
EPSvr-Araling Panlipunan/SHS Coordinator
Vanessa L. Harayo
EPSvr-LRMDS
Renezar T. Ferrolino
Division MAPEH Coordinator

Printed in the Philippines by: DepEd Cebu City Division, RO7

Office Address: New Imus Road, Cebu City_____
Telefax: (032) 2551516/328-2020__
E-mail Address: cebucity@deped.gov.ph__________

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11

Health Optimizing
Physical Education 1
Quarter 1- Module 1:
Fitness and Exercise

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Introductory Message
For the facilitator:

Welcome to the Health Optimizing Physical Education 1 First Quarter Lessons on

Fitness and Exercise.

These lessons were collaboratively designed, developed, and reviewed by educators

from public schools to assist you in meeting the standards set by the K to 12
Curriculum while overcoming their personal, social, and economic constraints in
schooling.

This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.

In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the module.

For the learner:

Welcome to the Health Optimizing Physical Education 1 First Quarter Lessons on

Fitness and Exercise

The hand is one of the most symbolized parts of the human body. It is often used to
depict skill, action, and purpose. Through our hands we may learn, create, and
accomplish. Hence, the hand in this learning resource signifies that you as a learner
is capable and empowered to successfully achieve the relevant competencies and
skills at your own pace and time. Your academic success lies in your own hands!

This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.

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This module has the following parts and corresponding icons:

This part includes an activity that aims to

What I Know check what you already know about the
(Pre-Test) lesson to take.

This will give you an idea of the skills or

What I Need to Know competencies you are expected to learn in
(Objectives) the module.

This is a brief drill or review to help you

What’s In link the current lesson with the previous
(Review/Springboard) one.

In this portion, the new lesson will be

introduced to you in various ways; a story,
What’s New
(Presentation of the Lesson)
a song, a poem, a problem opener, an
activity or a situation.

This section provides a brief discussion of

What Is It the lesson. This aims to help you discover
(Discussion) and understand new concepts and skills.

This section provides activities which will

What’s More help you transfer your new knowledge or
(Application) skill into real life situations or concerns.

This includes key points that you need to

What I Have Learned remember.
(Generalization)
This comprises activities for independent
What I Can Do practice to solidify your understanding
(Enrichment Activities) and skills of the topic.

This is a task which aims to evaluate your

Assessment level of mastery in achieving the learning
(Post Test) competency.

This contains answers to the following:

• What I Know
Answer Key
• What’s In
• What’s More

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At the end of this module you will also find:

References This is a list of all sources used in developing this

module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Submit the accomplished module at every end of the week.
7. Upon submission claim the module for the following week.

If you encounter any difficulty in answering the tasks in this module, do not hesitate
to consult your teacher or facilitator through text, phone call, chat, or the online
classroom during the virtual orientation with students.

Always bear in mind that you are not alone.

We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!

About the Module

This module was designed and written with you, students, in mind. It is here to help
you achieve optimum health through active engagement in aerobic and anaerobic
exercises. The scope of this module permits it to be used in many different learning
situations. The language used recognizes the diverse vocabulary level of students.
The lessons are arranged to follow the Most Essential Learning Competencies
(MELCs) released by the Department of Education (DepEd) for this school year 2020
– 2021.

The 1st Quarter is divided into five lessons, namely:

• Lesson 1- Health-Related Fitness
• Lesson 2- Aerobic and Anaerobic Physical Activities
• Lesson 3- Heart Rate, Rate of Perceived Exertion, and Pacing
• Lesson 4- Safety Protocol in Moderate to Vigorous Physical Activities
• Lesson 5- Proper Etiquette and Safety in the Use of Equipment and Facilities

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First Quarter
Module 1- Lessons 1-5 , Weeks 1 - 10
Aerobic and Anaerobic Exercises

Content Standard : The learner demonstrates understanding of fitness and

exercise in optimizing one’s health as a habit, as a
requisite for PA performance and as a career
opportunity.

Performance Standard : The learner leads fitness events with proficiency and
confidence resulting in independent pursuit and in
influencing others positively.

Competencies : Self- assesses health- related fitness (HRF). status,

barriers to physical activity assessment participation
and one’s diet.

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.

Analyzes physiological indicators such as heart rate,

rate of perceived exertion and pacing associated with
MVPAs to monitor and/or adjust participation or effort.

Observes personal safety protocol to avoid dehydration,

overexertion, hypo- and hyperthermia MVPA
participation.

Demonstrates proper etiquette and safety in the use

of facilities and equipment.

Code : PEH11FH-lg-l-6, PEH11FH-la-t-8,

PEH11FH-lk-t-10, PEH11FH-lk-t-10
PEH11FH-la-t-12,

Duration : 10 Weeks

Topic : Aerobic and Anaerobic Exercises

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Lesson 1
Weeks 1 and 2 Health-Related Fitness

What I Know

Instructions: Read the items carefully. Write the letter of the correct answer on a
separate sheet of paper.

1. To maximize your workout, you should always breathe ______ on the recovery
stroke and _________ on the power stroke.
A. in, in B. in, out C. out, in D. out, out
2. Flexibility is best described as the ____________________.
A. ability to exert force
B. ability to work the muscle
C. range of movement possible at various joints
D. ability to bend and touch the toes over a period of time
3. This is what is improved in you by running.
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiorespiratory endurance
4. It is what is developed by weightlifting.
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiorespiratory endurance
5. It is what is improved by head kicking.
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiorespiratory endurance
6. Which of these statements describes the results of exercise?
A. Breathing rate decreases to reduce oxygen flow to muscles.
B. Breathing rate decreases to increase oxygen flow to muscles.
C. Breathing rate increases to increase oxygen flow to muscles.
D. Breathing rate decreases to increase carbon dioxide flow to muscles.
7. The best fitness foods include all, EXCEPT:
A. fruits
B. vegetables
C. soft drinks
D. plenty of water
8. Muscular endurance is the ____________________.
A. same as body strength
B. amount of force a muscle can exert

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C. muscles ability to work for a long time

D. same as cardiorespiratory fitness without tiring
9. In practicing yoga, one must do the following, EXCEPT: _______________.
A. breathe deeply
B. remain focused
C. practice balance
D. drinking a lot of water
10. It is a group of health-related fitness components.
A. endurance, strength, power, and balance
B. flexibility, coordination, speed, and power
C. endurance, strength, body composition, and balance
D. endurance, body composition, strength, and flexibility
11. The amount of force your muscles can produce is __________________.
A. speed
B. power
C. muscular strength
D. muscular endurance
12. The ability to move your joints through a full range of motion is _____________.
A. agility
B. flexibility
C. reaction time
D. muscular endurance
13. It is the ability to use your entire body for long period of time without stopping.
A. speed
B. muscular strength
C. muscular endurance
D. cardiovascular fitness
14. It is the ability to do 20 squats with no weight.
A. flexibility
B. aerobic fitness
C. muscular strength
D. muscular endurance
15. It makes you perform bench press 6 times at a heavy weight.
A. flexibility
B. aerobic fitness
C. muscular strength
D. muscular endurance

What I Need To Know

The lesson provides physical fitness test activities to check and improve one’s health-
related fitness level and performance.

At the end of the lesson, you are expected to:

• measure and determine your height, weight, BMI, and classification;
• compute your own BMI using a standard formula; and

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• focus in performing basic HRF- Physical Fitness Testing skills.

What’s In

Let us recall your memory about your previous lessons:

• What is physical fitness test?
• Enumerate the components of physical fitness test.
• What is the purpose of measuring your BMI?

What’s New
For this part of the lesson, you are going to measure your present height
and weight. Write it on a separate sheet of paper. Study and review the body mass
index formula for mastery, then gauge your BMI using the BMI classification table.

Body Mass Index- a weight to height ratio, calculated by dividing one’s weight in
kilograms by the square of one’s height in meters and used as an indicator of obesity,
overweight, normal weight, and underweight.

𝑊𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔)
𝐵𝑀𝐼 =
𝐻𝑒𝑖𝑔ℎ𝑡 (𝑚)2

After getting your Body Mass Index, you can now identify your nutritional status
using the classification table below:

Body Mass Index Classification

< 18.5 Underweight
18.5 - 24.9 Normal weight
25.0 - 29.9 Overweight
30.0 - 34.9 Obese

What Is It

What is the importance of having a normal BMI?

To have a normal BMI is good way to assess whether your weight is in healthy
proportion to your height. In fact, knowing your BMI can help you determine any
health risks you may face if it’s outside of the healthy range.

Health-Related Fitness and its components are important indicators that support
optimal physical functioning. Understanding the relationship between body mass
index and these health markers may contribute to the development of evidence-
based interventions to address obesity as well as malnutrition related complications.

Health Related Fitness Components

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1. Muscular Endurance - is the ability of a person to exert himself/herself and

remain active for a long period of time, as well as his/her
ability to resist, withstand, recover from, and have
immunity to trauma, wounds, or fatigue.

2. Muscular Strength - is the measure of a person’s exertion of force on

physical objects.

3. Muscular Flexibility - refers to the range of movement in a joint or series

of joints, and length in muscles that cross the joints to
induce a bending movement or motion.

4. Cardiovascular Fitness - is the level at which your heart, lungs and

muscles work together when you are exercising for an
extended period of time. It is an indicator of how
physically fit and healthy you are.

5. Body Composition – is the body’s relative amount of fat to fat-free mass.

Health-Related Fitness activities can overcome barriers to physical activity

participation through developing simple plans.

1. Schedule activities into your day and use an exercise log so you can
see how little time it takes.
2. Build activities into everyday tasks no matter where you are: bike to work,
use the stairs, take walk breaks at work, garden, park your car farther away
from the stores.

3. Find an activity you enjoy that works for your schedule and resources.

Barriers to Physical Activity Participation

1. Lack of time
2. Social influence
3. Lack of energy
4. Lack of willpower
5. Fear of injury
6. Lack of skill
7. Lack of resources

What’s More

Instructions: Copy the template below. Record your name, age, height, weight,
birthday and compute the BMI to determine your classification.

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Name Age Height Weight Birthday BMI Classification

Answer this:

• Based on your BMI, what classification do you belong?

• Are you in the normal status?
• What could have been the cause of your current classification?
• What steps will you do to achieve the ideal weight for your height?

What I Have Learned

To improve my health-related physical fitness, I will:

1.__________________________________________________________________.

2.__________________________________________________________________.

3.__________________________________________________________________.

4.__________________________________________________________________.

What I Can Do
Getting your BMI is just one way of measuring your body composition.
This time, you will determine your fitness level for the remaining four of the health-
related fitness components: cardiorespiratory endurance, muscular endurance,
flexibility, and muscular strength. In this way, you will be able to stabilize your
weight, achieve a normal BMI classification, and maintain your health and fitness.
Follow the instructions properly to get accurate results.

Instructions:
1. Copy the template for scoresheets on a separate paper.
2. Fill in the data for actual results every time you have completed each task.
Don’t forget to mark √ on the box for “Done”.
3. Read and follow the procedures accordingly. Perform each of the Basic
Health-Related Physical Fitness Testing Activities one at a time.
4. After completing all four activities, record the equivalent scores on the next
column right after the actual result. Refer to the rubrics found indicated in
table 2.
5. Have your parent/guardian sign in the last column.

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Table 1: PFT Scoresheet

Physical Signature
Health-Related Fitness Equivalent of parent
Actual Result
Fitness Component Testing Score or
Activity guardian
1. Cardiorespiratory 12-Minute Completed:
Fitness Walk 12 mins
10-11 mins
8-9 mins
Done 5-7 mins
2. Muscular 1-Minute Completed:
endurance Push-up 1 min
50-59 sec
35-49
Done sec
20-34 sec
3. Flexibility Sit and Reached:
Reach

Done ________ cm
4. Muscular Standing Jumped:
strength Long Jump

Done ________ cm

Total Score:

• This activity is also intended to condition your physiological factors to be able to

adapt to the series of physiological activities that you will be performing for the
next lessons of this module.

The Basic Health Related Physical Fitness Testing Activities

• Cardiorespiratory Fitness Activity: Twelve-Minute walk test
Procedure:
1. Place markers at set intervals around the area for the activity to aid in
measuring the completed distance- using meters.
2. Walking is allowed, though the participants must be encouraged to push
themselves as hard as they can to maximize the distance covered.
3. Record the number of estimated distance after the twelve-minute walk/
run.

• Muscular endurance- 1-minute push-ups

Procedure:
1. Get down on all fours, placing your hands slightly wider than your
shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest nearly touches the floor.
4. Pause, then push yourself back up.

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5. Repeat the whole process.

• Flexibility- sit and reach tests- (centimeter)
Procedure:
1. Place the ruler on the ground between your legs or on the top of the step.
2. Place one hand on top of the other, then reach slowly forward.
3. At the point of your greatest reach, hold for a couple of seconds, and
measure how far you have reached.
• Muscular Strength - Standing long jump- (centimeter)
Procedure:
1. The athlete stands behind a line marked on the ground with feet slightly
apart.
2. A two-foot take-off and landing is used, with swinging of the arms and
bending of the knees to provide forward drive.
3. The subject attempts to jump as far as possible, landing on both feet.

Table 2 - Health Related Physical Fitness Testing Activity Rubrics

Physical Fitness Score

Testing Activities 5 4 3 2
1. Cardiovascular Completed: Almost completed Didn’t finish Didn’t finish
fitness- 12 mins. 10-11 minutes 8-9 minutes 5-7 min
(12-minute walk)
2. Muscular endurance Completed: Almost completed Didn’t finish - Didn’t finish-
(1-minute push-up) 1 minute 50-59 seconds 35- 49 20-34 sec
seconds

3. Flexibility Male: > 27 cm Male: 17-27 cm Male: Male:

(sit and reach) 6-16 cm 0-5 cm.
Female: >30 cm Female: 21-30 cm Female: Female:
11-20 cm 1-10 cm
4. Muscular Strength
(standing long jump) > 230 cm. 221-230 cm. 211- 220 cm. 201- 210 cm.

TOTAL SCORE 20 Points

Assessment

Instructions: Read the items carefully. Write the letter of the correct answer on a
separate sheet of paper. (Write your name, grade and section, subject, lesson, and
module number.)

1. Flexibility is best described as the ____________________.

A. ability to exert force
B. ability to work the muscle
C. range of movement possible at various joints
D. ability to bend and touch the toes over a period of time
2. It is what is developed by weightlifting.
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiorespiratory endurance

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3. Which of these statements describes the results of exercise?

A. Breathing rate decreases to reduce oxygen flow to muscles.
B. Breathing rate decreases to increase oxygen flow to muscles.
C. Breathing rate increases to increase oxygen flow to muscles.
D. Breathing rate decreases to increase carbon dioxide flow to muscles.
4. Muscular endurance is the ____________________.
A. same as body strength
B. amount of force a muscle can exert
C. muscles ability to work for a long time
D. same as cardiorespiratory fitness without tiring
5. It is a group of health-related fitness components.
A. endurance, strength, power, and balance
B. flexibility, coordination, speed, and power
C. endurance, strength, body composition, and balance
D. endurance, body composition, strength, and flexibility
6. The ability to move your joints through a full range of motion is _____________.
A. agility
B. flexibility
C. reaction time
D. muscular endurance
7. It is the ability to do 20 squats with no weight.
A. flexibility
B. aerobic fitness
C. muscular strength
D. muscular endurance
8. To maximize your workout, you should always breathe ______ on the recovery
stroke and _________ on the power stroke.
A. in, in B. in, out C. out, in D. out, out
9. It makes you perform bench press 6 times at a heavy weight
A. flexibility
B. aerobic fitness
C. muscular strength
D. muscular endurance
10. This is what is improved in you by running.
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiorespiratory endurance
11. It is what is improved by head kicking.
A. flexibility
B. muscular strength
C. muscular endurance
D. cardiorespiratory endurance
12. The best fitness foods include all, EXCEPT:
A. fruits
B. vegetables
C. soft drinks

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 hange E hange E
XC di XC di
F- t F- t
PD

PD
or

or
!

!
W

W
O

O
N

N
Y

Y
U

U
B

B
to

to
ww

ww
om

om
k

k
lic

lic
C

C
.c

.c
w

w
tr re tr re
.

.
ac ac
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D. plenty of water
13. In practicing yoga, one must do the following, EXCEPT: _______________.
A. breathe deeply
B. remain focused
C. practice balance
D. drinking a lot of water
14. The amount of force your muscles can produce is __________________.
A. speed
B. power
C. muscular strength
D. muscular endurance
15. It is the ability to use your entire body for long period of time without stopping.
A. speed
B. muscular strength
C. muscular endurance
D. cardiovascular fitness

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