PE 113

PHYSICAL ACTIVITIES
TOWARDS HEALTH AND
FITNESS 1

Submitted to:
Miss Michelle Ledesma
Course Facilitator
Submitted by:
Angel Kharyn T. Guanzon
BEED 2-A
UNIT 1: SETTING HEALTH, FITNESS AND DIETARY TARGETS

PHOTO SIMULATION

1. First picture title: Unhealthy Habits that Leads to Stress, Diseases, and Illnesses
- The picture depicts persons who are in state of stress due to loaded school and office
works. Stress is caused of having many responsibilities and when worrying about
something. In-order to avoid stress, avoid the things that can triggered you, exercise
regularly, eat healthy foods, set goals, and value yourself.

2. Second picture title: Healthy Lifestyle

- The picture shows persons who live in their healthy habits. They exercise regularly and eat
healthy foods. Healthy lifestyle makes a person live life longer.

MY ACTIVITY PROGRAM THAT IS ANCHORED TO SMART GOALS AND PROCESS OF CHANGE

WITH COMPLETE MEAL PREPARATION INTENTED FOR 4 WEEKS.
WEEK 1

Day of the Week Breakfast Lunch Dinner

1 cup of rice, 1 cup of rice, sinigang 1 cup rice, adobong
MONDAY scrambled egg, pickled na bangus, banana, baboy, banana, and
papaya, milk and juice water
1 cup of rice, hard boil 1 cup of rice, fried fish, 1 cup of rice, sinigang
TUESDAY egg, hotdog, banana, apple, and pineapple na baboy, apple, and
and milk juice water
1 cup of rice, fried egg, 1 cup of rice, laswa, 1 cup of rice, adobong
WEDNESDAY and milk fish, banana, and sitaw, banana, and
water water
1 cup of rice, sinigang 1 cup rice, pinakbet,
THURSDAY Bread and milk na baboy, sliced apple, fried fish, and water
and water
1 cup of rice, 1 cup of rice, paksiw 1 cup of rice, adobong
FRIDAY scrambled egg, na isda, sliced manok, and water
mango, and milk pineapple, and water
I cup of rice, hotdog, 1 cup of rice, adobong 1 cup of rice, lechon
SATURDAY egg, and milk okra, fried fish, and manok, and water
pineapple juice
1 cup of rice, bread, 1 cup of rice, banana, 1 cup of rice, tinolang
SUNDAY egg, milk, and water laswa, fried fish, and isda, water
water
WEEK 2
Day of the week Breakfast Lunch Dinner
1 cup of rice, boiled 1 cup of rice, laswa, 1 cup of rice, calderite,
MONDAY egg, milk, and water fish, and pineapple banana, and water
juice
Milk, bread, boiled 1 cup of rice, pinakbet, 1 cup of rice, adobong
TUESDAY egg, and water dried fish, and water manok, sliced apple,
and water
1 cup of rice, hotdog, 1 cup of rice, sinigang 1 cup of rice, adobong
WEDNESDAY egg, and milk na manok, and orange sitaw, fish, and water
juice
1 cup of rice, 1 cup of rice, fried 1 cup of rice, fried fish,
THURDAY scrambled egg, chicken, laswa, and pinakbet, and water
hotdog, and milk water
Boiled egg, milk, 1 cup of rice, adobong 1 cup of rice, laswa,
FRIDAY banana, and bread baboy, water banana, and water.

1 cup of rice, sinigang 1 cup rice, pinakbet,

SATURDAY Bread and milk na baboy, sliced apple, fried fish, and water
and water
1 cup of rice, 1 cup of rice, sinigang 1 cup rice, adobong
SUNDAY scrambled egg, pickled na bangus, banana, baboy, banana, and
papaya, milk and juice water

WEEK 3
Day of the Week Breakfast Lunch Dinner
1 cup of rice, fried fish, 1 cup of rice, turtang 1 cup of rice,
MONDAY hotdog, and milk talong, adobong sitaw, mechado, banana, and
and water water
Bread, milk, banana, 1 cup of rice, fried 1 cup of rice, nilagang
TUESDAY and boiled egg chicken, mango, and baboy, and water
water
1 cup of rice, tinolang 1 cup of rice, 1 cup of rice, dried fish,
WEDNESDAY isda, and water dinuguan, calamansi laswa, and water
juice, and sliced apple
Bread, puto, milk, and 1 cup of rice, chicken 1 cup of rice,
THURSDAY water kare-kare, orange
juice, and banana
1 cup of rice, boiled 1 cup of rice, laswa, 1 cup of rice, calderite,
FRIDAY egg, milk, and water fish, and pineapple banana, and water
juice
1 cup of rice, bread, 1 cup of rice, banana, 1 cup of rice, tinolang
SATURDAY egg, milk, and water laswa, fried fish, and isda, water
water
1 cup of rice, sinigang 1 cup rice, pinakbet,
SUNDAY Bread and milk na baboy, sliced apple, fried fish, and water
and water
WEEK 4
Day of the Week Breakfast Lunch Dinner
1 cup of rice, tinolang 1 cup of rice, 1 cup of rice, dried fish,
MONDAY isda, and water dinuguan, calamansi laswa, and water
juice, and sliced apple
Boiled egg, milk, 1 cup of rice, adobong 1 cup of rice, laswa,
TUESDAY banana, and bread baboy, water banana, and water.

1 cup of rice, bread, 1 cup of rice, banana, 1 cup of rice, tinolang

WEDNESDAY egg, milk, and water laswa, fried fish, and isda, water
water
1 cup of rice, fried egg, 1 cup of rice, laswa, 1 cup of rice, adobong
THURSDAY and milk fish, banana, and sitaw, banana, and
water water
1 cup of rice, fried fish, 1 cup of rice, turtang 1 cup of rice,
FRIDAY hotdog, and milk talong, adobong sitaw, mechado, banana, and
and water water
Bread, milk, banana, 1 cup of rice, fried 1 cup of rice, nilagang
SATURDAY and boiled egg chicken, mango, and baboy, and water
water
1 cup of rice, boiled 1 cup of rice, laswa, 1 cup of rice, calderite,
SUNDAY egg, milk, and water fish, and pineapple banana, and water
juice
UNIT 3: KINDS OF “LARO NG LAHI”

 AGAWAN BASE

Materials:

- For Agawan Base, you’ll be needing two base markers like slippers, chairs or trees.

Mechanics:

- There will be 2 bases. Each base has equal members.

- Mark your base with the base markers
- Assign a member to guard your base. Other members may run outside their base to
capture the opponents or to steal the opponent’s base.
- To capture the opponents, you must tag them.
- The captured opponent will be the other team’s prisoner. He or she must stand in the
captor’s base until his or her teammates tagged him or her to be saved.
- To steal the base of the opponent and win, you must touch their base.

 ARAW-LILIM

Material:

- It requires 10 or 20 individuals and is in a perfect world played at whatever point there's a

light and shade

Mechanics:
- This game is played wherever there is light and shade.
- It can be played on a sunny day or a moonlit night. 
- One player is the tagger. He tries to tag or touch any one of the players who is in the light. 
- A runner saves himself from being tagged by staying in the shade.
- The one tagged becomes the tagger in the next game. 
- If many are playing, the game is made more interesting by having two or three taggers at
the same time.
 BAHAY-BAHAYAN
Materials:
- Players build their "house" using mattresses, tables, chairs, and any thing around the
house when played inside. When played outside, they build it with planks tied on trees,
leaves, etc. They also use tin cans, sticks, etc. as their kitchen utensils. In general, children
use their imagination in using regular things as house items.

Mechanics:
Choosing role
- The characters that each of the players play is freely chosen by those who are part of it.

Game play

- The participants now play the role of the assigned characters. The house helpers will clean
the house; the father will try to get money (sometimes leaves, candy wrappers, bottle
crowns, etc.); the mother will cook; the children play and follow their parents; etc.

 BAHAY-KUBO

Materials:

- A hand-clapping game generally involving 4 people

Mechanics:

- They are split into two pairs, a pair having 2 people facing each other, all members from
both pairs facing the center (the two pairs being perpendicular to each other).
- Each pair then does a hand clapping “routine” while singing the “bahay-kubo”.
- At the middle of the song, each pairs exchanges “routine” with the other.
 BATI COBRA

Materials:

- To play this game, two pieces of bamboo sticks (one long, one short) are required. 

Mechanics:

- A player acts as a batter and stands opposite the other players at a distance.
- The batter holds the long bamboo stick with one hand and tosses the short one with the
other hand.
- The batter then strikes the shorter stick with the longer stick. The other players will attempt
to catch the flying shorter stick.
- Whoever catches the stick gets the turn to be the next batter.
- If nobody catches the stick, any player can pick it up.
- The batter then puts down the longer stick on the ground.
- The holder of the shorter stick will throw it with the attempt to hit the longer stick on the
ground.
- If the longer stick is hit, the hitter becomes the next batter.
- If the player with the shorter stick misses to hit the longer one, the same batter will continue

 BULONG-PARI

Materials:

- composed of three teams and an it, or "priest".

Mechanics:

- The leader of team A goes to the priest and whispers one of the names of the players of
team B.
- Then they return to their place and the priest calls out, "Lapit!" ("Approach!").
- One of the players of team B should approach the priest, and if it happens to be the one
whom the leader of team A mentioned, the priest will say, "Boom" or "Bung!"
- The player then falls out of line and stays somewhere near the priest as a prisoner.
 BUWAN-BUWAN

Materials:

- Circle drawing on the ground representing the moon.

Mechanics:

- A rough circle on the ground and one person from the group to be tagged.
- He is not allowed to enter the circle but, instead has to touch one people inside the circle
without having entered it.
- If he success, he can enter the circle and the person being touched become the one who is
tagged.

 CALAHOYO

Materials:
- game played by two to ten players.
- Hole, small stones, and big flat stones

Mechanics:

- A small hole is dug in the ground, and a throwing line is drawn opposite the hole (approx. 5
to 6 metres (16 to 20 ft) away from the hole).
- A longer line is drawn between the hole and the throwing line.
- Each player has a pamato and an anak. All the anak are placed on the throwing line, and
players try to throw their pamato into the hole from the throwing line.
- The player whose pamato is in the hole or nearest the hole gets the chance for the first
throw. Using the pamato, the first thrower tries to hit the anak, attempting to send it to the
hole.
- Players take turns in hitting their anak until one of them knocks it into the hole, with the
players taking turns.
- The game goes on until only one anak is left outside the hole. Players who get
their anak inside the hole are declared winners, while the alila (loser) or muchacho is the
one whose anak is left outside the hole. 
 CHINESE GARTER

Materials:

- Garter

Mechanics:

- Two people hold the ends of a stretched garter horizontally while the others attempt to
cross over it.
- The goal is to cross without tripping on the garter.
- The game starts with the garter at ankle. while with each round, the garter's height is
raised.
- The higher rounds demand dexterity, and the players generally leap with their feet first in
the air, so their feet cross over the garter, and they end up landing on the other side.
- As the height increases, cartwheels to "cross" the garter are allowed.
- Additionally, they can add a rule (only allowed to be used at lower than the head) to only
cross over with both legs and not separately.

 JUEGO DE ANILLO

Materials:

- Horse

Mechanics:

- The object of the game is to pin the ring suspended through a piece of cloth stringed to an
elevated rope extending 8 feet above the ground.
- Its uniqueness lies in that the man who gets to pin the ring of his beloved gets the
opportunity and priority of courting her.
 PALOSEBO

Materials:

- Grease
- Bamboo pool
- Prizes

Mechanics:

- Contestants try to climb the pole in turns to secure the prize, and anyone who fails to reach
the top is disqualified.
- The winner is the one who succeeds in reaching and untying the prize or retrieving the flag.

 PITIK BULAG

Materials:

- Two players

Mechanics:

- One covers his eyes with a hand while the other flicks a finger (pitik) over the hand
covering the eyes.
- The person with the covered eyes gives a number with his hand at the same time the other
does. If their numbers are the same, then they exchange roles in the game.
 LAWIN AND SISIW

Materials:

- This game is played by ten or more players. It can be played indoors or outdoors.

Mechanics:

- One player is chosen as the "hawk" and another as the "hen". The other players are the
"chickens".
- The chickens stand one behind the other, each holding the waist of the one in front.
- The hen stands in front of the file of chickens.
- The hawk "buys" a chicken from the hen.
- The hawk takes the chicken and asks it to hunt for food and go to sleep.
- While the hawk is asleep, the chicken returns to the hen.
- The hawk wakes up and tries to get back the chicken he bought while the hen and other
chickens prevent the hawk from catching the chicken.
- If the hawk succeeds, the chicken is taken and punished. If the hawk fails to catch the
chicken, the hawk will try to buy the chicken.

 LANGIT-LUPA

Materials:

- Heaven and earth – a chasing game

Mechanics:

- Players are allowed to run on the ground (lupa) and climb on objects (langit).
- The it can only tag players who are on the ground and not those who are on higher objects.
- The player who gets tagged becomes the new it and the it becomes one of the players who
gets chased.
  KAPITANG BAKOD

Materials:
- 10-20 more players

Mechanics:
- One player is chosen as the tagger.
- Other players run from place to place and save themselves from being tagged by holding
on to a fence, a post, or any object made of wood or bamboo. 
- When the tagger touches or tags any one of the players who is not touching any bamboo or
wood, the player tagged will be the next tagger.  
- If 30 or more players are playing, it is advisable to have two or three taggers at the same
time.

 IRING-IRING

Materials:
- Handkerchief

Mechanics:
- All players but one stand or sit in a circle.
- Everybody in the circle must look toward the center and must not turn to look back.
- The odd player walks around outside the circle formation with a handkerchief which he
drops behind one of the circle players.
- He drops it in such a way that the circle player is unaware of it being dropped. 
- The seated players may feel behind them to check whether/not the handkerchief was
dropped, or they will watch the one walking around, noticing if he still has the handkerchief
in his hand or not. 
- Once the circle player behind whom the handkerchief has been dropped becomes aware of
the handkerchief, he quickly picks it up and, as a rapidly as possible, chases the one who
dropped it. 
- If the player who dropped the handkerchief is tagged before he reaches the vacant place
left by the one chasing him, he must take the latter's place in the circle of players. 
- A player who does not discover that the handkerchief has been dropped behind him after
one trip around the circle is chased by the dropper. 
- He is struck with the handkerchief until he reaches his place.  Then the same handkerchief-
player drops the handkerchief in the next game. 

Critical Thinking
 1. What is the importance of the game in today’s generation?
There are many ways that game is very important in today’s generation. A person who
regularly plays games/sports develops a healthy body, develops better body strength and
better coordination. The physical benefits also include maintaining a healthy weight, preventing
chronic diseases, and learning the skills necessary to maintain a healthy lifestyle.

2. Do you think that traditional games are still considered as important compared to e-games?
Why or why not?
Yes, I think that traditional games are still considered as important compared to e-
games. Playing traditional games, such as board or outdoor games help children to think for
themselves, learn cooperation and teamwork skills, work on strategies and tactics, and learn
how to hold a conversation with adults. Games are a fun way of getting your child to learn
without them even realizing it. E-games can be entertaining also, but not to extent that it builds
a social interaction among peers since a person focuses only with their own selves.

3. During this time of pandemic how does traditional and Philippine games’ being viewed by
youth?
In my opinion, during this time of pandemic traditional games and Philippine games are
not enjoyed and played by many youths today. The reason I think, individuals especially
children are not allowed to go out and play with friends because of the restrictions brought of
this pandemic. Youth today have been addicted to e-games in which they are not aware of the
effects of this. It can cause unhealthy habits.

4. How will you promote this game to others even to your family members?
I will promote this traditional game to others even to my family members by
demonstrating to them this kind of games. Encourage them to play because this game can
help our body healthy unlike e-games. It can also develop our mental, physical, and intellectual
health.

5. Do you think traditional games will still flourish 10-15 years from now? Why or why not?
For me, traditional games will still flourish 10-15 years from now if there are children and
influencer that will continue to promote this kind of games. Traditional games help the social,
emotional stability, mental learning and physical abilities of Filipino children who play these
games. Traditional games in the next generation of today will remind young children of our
past cultures and traditions.

UNIT 3: KINDS OF LARO NG LAHI

Critical Thinking
1. How can you win in Tumbang Preso game? Explain your answer.
The game is played by placing the can in the designated spot, usually at the center
where the “it” has to stand near the can. The rest of the players has to hit the can with the
slipper a few feet away. When the can is hit, the “it” has to run after and tag the other players.
The game has two goals designated accordingly among the players and the “it”. The it has to
keep the can standing in the spot where it has to be. While the other players’ goal is to hit the
tin can.
To win in Tumbang Preso game, I must run fast, use the right flip flops, not too light, not
too heavy, practice my aim, and react fast.

2. What is the cardinal rule of Sipa? What will happen if you fail to do the given task?
The cardinal rule of the game Sipa is that the ball must never be touched by the hands
or by any part of the body, except the legs from knee to the tip of the toes. The ball remains in
the air and is intentionally dropped only when one player or team has reached the agreed
number of points. If you fail to the given task, you will be automatically penalized and become
the “it” or “taya” for the next game.

3. What is the main objective of the game Sipa? Explain your answer.
The main objective of the game Sipa is to kick the ball to the other side of the net on to
the opponent's side. The three variations of Sipa that are commonly practiced are: Washer:
Played with a lead washer that is covered by a cloth. The objective is to keep kicking the ball
without allowing it to touch the ground. The aim of the game is to kick a soft ball made-out of
rattan fragments, back and forth over a net in the middle of the court. The sport requires
speed, agility, and ball control.

4. How can you win in a Patintero game? Explain your answer.

To win this game, the runner must get through all the lines then return without being
tagged. The taggers try to block (haring) and tag the runners as they get near them, or as they
cross their lines. Once a runner is tagged, he or she gets out of the game. If a runner makes it
across the big rectangle and back without being touched with the butterfly fingers, they earn a
point.

Assignment
My own outdoor activity.

Name of the Game Mechanics Materials to be Used

 “Hagis Tsinelas” - Sa larong ito Isang tsinelas
kailangan ng
magkapares na
manlalaro at isang
taya.
- Ang taya ay dapat
nakatalikod habang
humahagis nga
tsinelas sa mga
magkapares na
manlalaro
- Kapag ang ibabaw
ng tsinelas ang
makikita pagdating
sa lupa, kailangan
ng magkapares na
manlalaro na buhatin
ang isa sa kanila ng
hindi nakapatong sa
lupa ang paa nito.
- Kapag ang ilalin
naman ng tsinelas
ang nasa ibabaw
pagdating sa lupa,
kailang na hindi
gagalaw ang mga
manlalaro
- Ang sino mang hindi
makakagawa ng
mga ito ay maaaring
ma disqualified at
maging taya sa
susunod na laro.

UNIT 4: FITNESS AND WELLNESS ADVOCACY AND PROMOTION

MY ADVOCACY PROGRAM RELATED TO PHYSICAL ACTIVITY/FITNESS OR CURRENT HEALTH

PROBLEMS.
 WHY EXERCISE REGULARLY?

Exercise is basically any physical activity that we perform on a repetitive basis for
relaxing our body and taking away all the mental stress. It is important to do regular exercise.
When you do this on a daily basis, you become fit both physically and mentally. Moreover, not
exercising daily can make a person susceptible to different disease. Thus, just like eating food
daily, we must also exercise daily.
Exercising is most essential for proper health and fitness. Moreover, it is essential for
every sphere of life. Especially today’s youth need to exercise more than ever. It is because
the junk food they consume every day can hamper their quality of life.
Exercise helps people keep a healthy weight and lower their risk of some diseases.
Exercising regularly can help prevent weight gain, type 2 diabetes, heart disease, and high
blood pressure. Bone strengthening exercise like jumping, running, or lifting weights can help
bones strong. Exercise can make you feel happier. Exercise can increase energy levels.
Exercise can make your brain health and memory. Exercise can help with relaxation and sleep
quality. Exercise can reduce pain. Exercise can promote a better sex life.
Exercise can be done even in our home. Here are some of exercises that can be done
inside our house; walking, take the stairs, bodyweight exercises, wall sits, couch-potato
exercises, boxing at home, dancing, yoga, barre, and meditation.
Regular physical activity can improve muscle strength and boost endurance. Exercise
delivers oxygen and nutrients to tissues and helps cardiovascular system work more
efficiently. And when the heart and lung health improve, we have more energy to tackle daily
chores.