Health Optimizing

Physical Education 1
Quarter 1 – Module 5:
Exercise for Fitness
HOPE – Grade 11
Quarter 1 – Module 5: Exercise for Fitness
First Edition, 2020

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Development Team of the Module

Writers: Chona M. Gambong
Editors: -
Reviewers: -
Illustrator: -
Layout Artist: -
Template Developer: Neil Edward D. Diaz
Management Team: Reynaldo M. Guillena
Jinky B. Firman
Marilyn V. Deduyo
Alma C. Cifra
Aris B. Juanillo
Elsie E. Gagabe

Printed in the Philippines by ________________________

Department of Education – Department of Education Region XI

Office Address: Deped Davao City Division, E. Quirno Ave.,

Davao City, Davao del Sur, Philippines
Telefax: (082) 334 0100
E-mail Address: info@deped-davaocity.ph
 Health Optimizing
Physical Education 1
Quarter 1 – Module 5:
Exercise for Fitness
Introductory Message
For the facilitator:
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 at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
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 Let Us Try before moving on to the other
activities.
3. Read the instructions 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. Return this module to your teacher/facilitator once you are
done.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator. 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

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 Let Us Learn

Hi! How are you today? I know you are very much excited to gain
knowledge from our subject for today. With that, I would like to introduce to
you this module 1 on Physical Education 11 served as your guide on
learning activities particularly for Fitness and Exercise.

In return, let us participate actively in all our learning activities and

discussion so that everything will be materialized and applied essentially.
This module will guide you to learn the basic things about fitness and
exercise specifically in avoiding dehydration, overexertion, hypo- and
hyperthermia during MVPA (Moderate to Vigorous Physical Activity)
participation. I am hoping that you will endure all knowledge and
understanding in dealing some processes and procedures towards our
lesson.

We will focus our learning objectives with the following:

1. Identify the meaning, signs and symptoms, and prevention of

hypo and hyperthermia through graphic organizer.

2. Perform a short skit about the signs and symptoms of hypo

and hyperthermia.

Are you ready? Let’s do this. Now, let us start learning about this
module. See you and good luck!

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 Let Us Try

EXERCISE CHECKLIST

Materials: Pictures, Paper and Pen

Instruction: Make a checklist of the important things needed by an exerciser

during the following scenarios:

a. Summer time in Cebu City

Cebu Travel Guide (2018). Tourist Spots, Hotels and Itinerary.

(https://www.google.com/search?q=summer+time+in+cebu&client=firefox-b-
d&sxsrf=ALeKk02CcsRHK4aAXPqvnzPI4plxqJoVAQ:1589864346409&source=lnms&tbm=isch&sa=X&
ved=2ahUKEwjU)

b. Christmas Season in Baguio

White Christmas in Baguio (2017). Manila Bulletin News.

(https://www.google.com/search?q=christmas+season+in+baguio&tbm=isch&ved=2ahUKE
wiYtP-fkr_pAhWBL6YKHeHOAnsQ2-
cCegQIABAA&oq=christmas+season+in+baguio&gs_lcp=CgNpbWcQAzIECCMQJzIECCMQJz
oECAAQQzoCCAA6BAgAEBhQ6I8IWL7GCGCWyQhoAXAAeACAAYwBiAHGE5IBBDI0LjOYA
QCgAQGq)

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c. Rainy Season in Davao

Flooding Hits Davao City Due to Heavy Rain 2019.

(https://www.google.com/search?q=rubric+in+group+reporting&client=firefox-b-
d&sxsrf=ALeKk01Je1NwpPNu7ZnFerk8I-
nUjNd36w:1589883980180&tbm=isch&source=iu&ictx=1&fir=t3HlL5SuxRAC4M%253A%2
52CFEIdq7Y6s30NrM%252C_&vet=1&usg=AI4_-kRm_gQW3gFfE-vjtQLOVwHsTkonfg&sa=)

Guide Questions:

1. What are the signs and symptoms and prevention of hypo and
hyperthermia mentioned on the previous activity?

a. ________________________
b. ________________________
c. ________________________
d. ________________________
e. ________________________
f. ________________________
g. ________________________
h. ________________________
i. ________________________
j. ________________________

2. How do you think these symptoms occur?

_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

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 Let Us Study

Fitness and Exercise

Dehydration. This refers to excessive loss of water from the body, usually
through perspiration or sweating, urination, or evaporation.

Sweating. On a normal day, the body loses about 2.5 liters of water from
the lungs and skin, from urine and feces, and from perspiration.

Thirst. Thirst is a sensation of dryness in the mouth and throat associated

with a desire for liquids. Maintaining water balance is an important
consideration during exercise.

Hyperthermia

This is an alarming rise in body temperature, which is an effect of

exercising in a very humid environment. It sets the stage for heat stress and
even heat stroke, the potentially fatal collapse of the temperature-regulating
mechanism.

In hot environments, the body is able to maintain temporary thermal

balance during exercise through circulatory adjustments and evaporation of
sweat. However, the body responds differently in a hot, dry environment.

Is it safe to exercise in hot weather?

Prolonged, vigorous exercise can be dangerous in hot and humid weather.
Heat from exercise is released in the form of sweat, which cools the skin and
the blood circulating near the body surface as it evaporates.

Heat Acclimatization. On the first day of vigorous exercise in hot weather,

one may experience near maximal heart rate, elevated skin and core
temperatures, and severe fatigue. But after a few days of similar exposure,
the same task can be accomplished with a reduced heart rate, made
possible by improved blood distribution and increased blood volume. Cold
temperatures do not pose a threat similar to that posed by hot, humid
condition because of the metabolic heat generated through exercise. In the
Philippines, there are only a number of places where cold temperatures can
be experienced.

Hypothermia

Excessively low body temperature, characterized by uncontrollable

shivering, loss of coordination, and mental confusion. This occurs when the
body begins to lose heat faster than it can be produced. Prolonged exertion

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leads to progressive muscular fatigue. Speech becomes slow and slurred and
control of the hands is lost.

Let Us Practice More

Activity 1: Identifying symptoms of overtraining

Directions: Identify symptoms of overtraining by placing a check (/) mark on

the blanks.

_____1. Has your performance decreased dramatically in the last week or

two?

_____2. Do you notice signs of unusual anxiety or anger?

_____3. Do you feel depressed?

_____4. Do you feel unusual fatigue?

_____5. Are you less energetic than usual?

_____6. Do you have trouble sleeping?

_____7. Do your arms and/or legs feel heavy?

_____8. Do you experience loss of appetite?

_____9. Do you lack interest in training?

_____10. Do you prepare yourself in training?

Activity 2: Donaire in Cebu

Directions:

a. You will choose only 1 given activity to be presented. (Role Play, Talk
Show, News Reporting, Workout Training)

b. Watch the video regarding the case of Nonito Donaire, Jr.’s April 23,
2016 title defense fight against Zolk Bedak in Cebu. Around that time,
the Philippines was experiencing one of the hottest temperatures.

c. What are your realizations or experiences in dealing with your specific

topic? Explain your answer.

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CRITERIA EXCELLENT VERY GOOD SATISFACTORY NEEDS
IMPROVEMENT
10 8 6
4

*Captured the *Good eye *Little eye contact *No eye contact
audience with eye contact
*Somewhat *Unprepared
contact and clear
*Prepared prepared
voice *Very poor
Delivery
*Fluid delivery *Choppy delivery delivery
*Professional
Delivery

*Well-Prepared

*Clear Objectives *Some *Attempts to * objectives and

and subject success in define the subject matter are
matter defining the objectives and not clearly defined
objectives and subject matter
*Accurate *Useful
subject matter
information *Some information are
*Some information are missing
*Ideas are
Content examples, inaccurate and
summarized and
facts and not useful
the audience is
other useful
full of
information
understanding of
the topic *May need to
refine final
idea

*Clear evidence of *Adequate *Some evidence of *Little evidence of

teamwork and evidence of teamwork and teamwork and
equal division of teamwork and some division of division of labor
labor fairly good labor
*Only 1 person
division of
*Tasks have been *Most of the work did all of the work
Teamwork labor
distributed within was done by only
the group *Tasks have 1 person
been
distributed
within the
group

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 Let Us Remember

Moderate to Vigorous Physical Activity (MVPA) - This activity refers or

includes activities which spans from moderate physical activities.

Dehydration- Dehydration happens when the fluid in your body is used or

lost more than the fluid you drink or intake.

Overexertion- This refers to the pressure one put in himself or herself, too
much pressure that leads to a simple discomfort that might extend to worse,
injury.

Hypothermia- This happens when the body loses temperature particularly

heat faster than the body is able to heat up. A person suffers hypothermia
when his or her body temperature drops below 35 degrees Celsius.

Hyperthermia-the opposite of hypothermia. Happens when the body

temperature rises up significantly beyond the normal temperature which is
37 degrees Celsius.

Cold Acclimatization-refers to metabolic adjustments are done as well as

improved tissue insulation. Large body mass, short extremities, and
increased levels of body fat help to get acclimatized to cold weather.

Let Us Assess

Direction: Encircle the letter of your answer.

A. Direction: Write the letter of your answer on the space provided.

____1. If you want to determine your fitness program parameters which

should you do first?
a. Get a physical examination to identify any physical limitations.
b. Construct your fitness plan.
c. Commit yourself to your fitness plan.
d. Figure out how much time you can have for work outs.

____2. What level of intensity best suits for beginners?

a. vigorous b. basic c. moderate d. complicated

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____3. It refers to low body temperature. It is characterized by uncontrollable
shivering, loss of coordination, and mental confusion.

a. Overexertion b. Hyperthermia c. Hypothermia d. Dehydration

____4. If you want to have a personalized fitness training program, which

should you do first?

a. Get a physical examination to identify any physical limitations.

b. Construct your fitness plan.
c. Commit yourself to your fitness plan.
d. Figure out how much time you can have for work outs.

____5. How can one achieve and maintain a good level of fitness?
a. By exercising daily
b. By playing basketball everyday
c. By involving ourselves into different physical activities
d. By choosing the right physical activity for the body and doing
them regularly

B. Essay: Answer the question briefly. (5 points)

Question: How would you handle safety protocol in a certain situation when
you are encountering dehydration, overexertion, hypo and hyperthermia
during MVPA activity?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Essay Rubric:

5 POINTS 4 POINTS 3 POINTS 2 POINTS 1 POINT

The content is The content The content The content There is no

correct and is correct is correct is incorrect attempt to
comprehensive; and the but the ideas and the answer the
and the ideas ideas are are ideas are not question.
are organized organized. somewhat organized.
organized.

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 Let Us Enhance

Based on what you have learned in the discussion list down at least 2
effects of dehydration, overexertion, hypothermia and hyperthermia.

DEHYDRATION OVEREXERTION HYPOTHERMIA HYPERTHERMIA

Let Us Reflect

Finally, as core benefit of this module, it is believed that exercise for

fitness through the use of active learning approach, will fulfill its aim to
capture awareness and understanding of the effects of fitness towards
healthy lifestyle and wellness among learners.

Congratulations! You have been completed this module and you did a
good job! I hope you enjoy while answering this module and continue to be
more excited to the next modules. See you! God Bless

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 Answer Key

Let’s Try This Let us Practice More Let Us Assess

1. A
a. Water, Towel, Extra Activity 1: 1,7,10 2. C
Clothes, Swimming Activity 2: Follow the 3. C
gears 4. B
given rubrics
b. Jacket, Gloves, Hat, Hot 5. D
Water, Warmer
c. Umbrella, Medicine Kit,
Flash Light, Rain Coat

B. Essay: (6-10)

One has to prepare

himself/herself as well as
the necessary things to
bring to avoid unwanted
incidents as precautionary
measures like drinking a
lot of water, changing
clothes, use towel and find
safe place that adopts body
temperature.

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 References

Clark, M. A., Lucett, S., & Corn, R. J. (2008). NASM Essentials of Personal
Fitness Training (3rd ed.). Philadelphia: Lippincott Williams & Wilkins.

Corbin, C. B., Corbin, W. R., Welk, G. J., & Welk, Karen A. (2008). Concepts
of physical fitness: Active lifestyles for wellness (14th ed.). New York:
McGraw-Hill.

Hoeger, W. W. K. & Hoeger, S. A. (2011). Fitness & wellness (9th ed.).

Australia: Wadsworth.

Exercise in Medicine Philippines. Course Book for Clinical Fitness

Professionals.

Kerwin-Nye, A. (2004). First aid handbook: A complete guide to emergency

procedures in the home, the workplace and outdoors. Manila: WS
Pacific Publications, Inc.

Marieb, E. N. (2002). Essentials of Human Anatomy & Physiology (6th ed.).

Singapore: Pearson Education Are Pte Ltd

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For inquiries or feedback, please write or call:

Department of Education – Region XI Davao City Division

DepEd Davao City, Elpidio Quirino Ave., Davao City

Telefax: 224-3274

Email Address: davaocity.division@deped.gov.ph