SENIOR HIGH SCHOOL

INSTRUCTIONAL MODULE
SCHOOL YEAR 2022-2023- FIRST SEMESTER

PHYSICAL EDUCATION 11

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 TABLE OF CONTENTS

FIRST QUARTER
LESSON 1: EXERCISE FOR FITNESS.............................................................5
Aerobic Exercises
Anaerobic Exercises
Flexibility
LESSON 2: HOW TO ACHIEVE HEALTH-RELATED FITNESS . . . . . . . . . . . . .
9
Muscular Strength
Muscular Endurance
Flexibility
Cardiorespiratory Endurance
Body Composition
LESSON 3: LET’S BE HEALTHY.....................................................................13
Eating Habits, Sleep, and Stress Management
LESSON 4: NUTRITIONAL GUIDELINES FOR ADOLESCENTS. . . . . . . . . . .
17
Six types of Nutrients found in Foods
Food Guide Pyramid

SECOND QUARTER

LESSON 5: HOW TO TEST ONE’S LEVEL OF FITNESS...................................20

Muscular Strength and Muscular Endurance
Cardiorespiratory Endurance
Flexibility; Health Fitness Zones
LESSON 6: SETTING FITT GOALS.................................................................24
Components of Exercise
Keeping a Fitness Log
Components of Skill- Related Fitness
Principles of Conditioning
LESSON 7: PHILIPPINE PHYSICAL ACTIVITY PYRAMID. . . . . . . . . . . . . . .
28
Understanding the Philippine Physical Activity Pyramid
LESSON 8: PERSONAL SAFETY STRANDARDS.............................................31
Warm-up and Cool-down Exercises
Body Conditions during Moderate to Vigorous Physical Activities
Proper Use of Equipment and Facilities

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 Module Learning Competencies

 distinguishes aerobic from muscle-and bone strengthening activities ;

 explains how to optimize the energy systems for safe and improved performance;
 relates health behaviors (eating habits, sleep and stress management) to health
risks factors and physical activity assessment performance ;
 differentiates types of eating (fuelling for performance, emotional eating,
social eating, eating while watching tv or sports events) ;
 recognizes the role of physical activity assessments in managing one’s stress;
 self-assesses health-related fitness (hrf). status, barriers to physical
activity assessment participation and one’s diet;
 sets frequency intensity time type (fitt) goals based on training principles
to achieve and/or maintain health-related fitness (hrf);
 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;
 analyses 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 during mvpa participation;
 identifies school and community resources in case of an injury or emergency
 demonstrates proper etiquette and safety in the use of facilities and equipment;

LESSOENXE CISE FOR FITNESS

1R
Objectives:
At the end of the lesson, the students should be able to:
1. Distinguish aerobic from muscle and bone-strengthening activities
2. Discuss the health benefits in participating in different aerobic, anaerobic, and
flexibility exercise
3. Explain how to optimize the energy systems for safe and improved performance

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Types of Fitness Exercises
There are three types of exercises that can help maintain or improve one’s physical fitness:
a. Aerobic Exercises
b. Anaerobic Exercises
c. Flexibility Exercises

AEROBIC EXCERCISES is a system of

physical condition involving exercises that are
strenuously performed so as to cause marked
temporary increase in respiratory and heart rate.
Aerobic exercise refers to how your body uses oxygen
to sufficiently meet energy demands during exercise.

Aerobic exercise improves your cardiorespiratory

endurance. It strengthens your heart and lungs and
trains your cardiovascular system to manage and deliver oxygen more quickly and
efficiently throughout your body

Benefits of Aerobic Exercises

Regular exercises can bring about positive health benefits. In addition to strengthening
of the cardiovascular system, the following benefits can also be achieved:

1. Improve circulation and help the body use oxygen better.

2. Increase the number of red blood cells in the body.
3. Increase energy, stamina, and mental health.
4. Develop endurance, which means that one can work out longer without
experiencing fatigue.
5. Help reduce the risk of developing heart diseases and other ailments.
6. Helps reduce body fat for weight loss.
7. Help reduce stress, tension, anxiety, and depression.

Types of Aerobic Activities

There are two types of aerobic activities: (1) the moderate-intensity aerobics, and
(2) the vigorous-intensity aerobics. Find out which aerobic activity will suit
your personality and interest.
1. Moderate-intensity Aerobics
Even simple house chores may be considered as moderate-intensity
aerobics. Examples are sweeping, moving a furniture, pushing a vacuum cleaner
or a lawn mower.

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 Other activities of this type also include active recreation or outdoor
activities like brick walking, biking, running, jogging, skatebording, skating, and
even hiking and mountain climbing.

2. Vigorous- Intensity Aerobics

Your heart will beat much faster, and breathing will be much harder than
normal when you participate in this type of activities. Examples of vigorous-
intensity aerobics activities are (a) Active Games that involve running and
chasing, such as flag football, distance running, and jumping rope; (b) sports
such as soccer, basketball, and tennis; (c) vigorous dancing, and (d) martial
arts such as arnis, teakwondo, and karate-do.

ANAEROBIC EXERCISE are exercises that

are done quickly for short periods of time. It
usually involves pushing against a source of
resistance to increase strength. Doing this kind
of exercise can improve your muscular strength
and muscular endurance.

Example of activities that use strength

is short bursts is push-up, pull-ups, weight
lifting, and sprinting. Even simple exertions,
like carrying heavy boxes or bags of groceries are forms or anaerobic activities that can
build your mascular strength.

Benefits of Anaerobic Exercises

Anaerobic exercise, when properly performed, can provide the following functions:

1. Increase bone and muscle strength

2. Improve endurance and joint functions
3. Reduce the risks of injuries due to weak muscles
4. Improve cardiac functions
5. Enhance “good” HDL-cholesterol
6. Help maintain lean body mass which is important for persons wishing to
lose weight
7. Minimize the risk of osteoporosis
8. Develop coordination and balance

FLEXIBILITY EXERCISE involve

stretching activities that improve the range of

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your muscles and joints. It makes your muscles more flexible. These exercise enable you to
reach, bend, and turn better.

Stretching exercises include toe touching, side stretching, and sit and reach. Other physical
activities which are great in developing your flexibility are yoga, martial arts, rhythmic
activites, and gymnastics.

References

 Health and Physical Education ( for fitness and wellness) –Henry G. Gadiano
 https://depedligaocity.net/PE11LM.pdf

Name: Date:
Strand: Grade 11

Assessment

A. Identify the following exercises whether they are aerobics(AE), anaerobic(ANA), or

flexibility exercises(FLE).

1. Weight Lifting 6. Pull-ups

2. Dance 7.Gymnastics

3. Baseball 8.Mountain Climbing

4. Biking 9.Jumping Rope

5. Sprinting 10.Pushing a lawn mower

B. Answer the following questions.

1. What are the three types of exercise? Explain how each types is undertaken.

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 2. Give the benefits that can be derived from these types of exercise.

HOW TO ACHIEVE HEALTH-RELATED FITNESS

LESSON 2

Objectives:
At the end of the lesson, the students should be able to:
1. Describe the five components of physical fitness
2. Explain how one can achieve one of the five components of physical fitness

Component of Physical Fitness

Physical fitness is the ability to execute everyday
task without getting short of breath, tired, or sore. It is
the capacity of the heart, lungs, muscles, and joints to
perform well.

There are five component of physical fitness.

You can learn to omprove all of the following areas.

A. Muscular Strength is the amount of force that

muscles employ when they are used. You need to have
strong muscles to support your bones and joints.
Muscular strength can translate into the capacity of lift,
push, kick, and throw with power.

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B. Muscular Endurance is the ability to use a group of muscles for a long period of time
without getting tired easily. You need muscular endurance when you ride a bicycle up and
down a hilly track. Pedaling without stopping requires muscular endurance.
C. Flexibility is the ability to bend, twist, reach and move the joints easily. You utilize
flexibility when you strike a tennis ball or touch your toes while being seated.
D. Cardiorespiratory Endurance refers to the ability to perform activities that need
increased oxygen for a period of time. There are many physical activities that can improve your
cardiorespiratory endurance. Running, walking, biking, and swimming are examples of
activities you can engage in.

Take note of the following terms in connection with cardiorespiratory endurance.

 Heart Rate refers to the number of times your heart beats per minute.
 Resting Heart Rate (RHR) refers to your heart rate when you are resting or not doing
any physical activity.
You can use RHR and recovery
 Recovery Time refers to how long it takes
time to gauge your
your heart rate to return to RHR after engaging cardiorespiratory endurance.
in physical activity.

Heart Rate Monitoring

One technique to see how hard you are exercising is by monitoring your heart rate. Try
checking your heart rate before, during, and after an exercise. To know your heart beat:

1. Press your index and middle fingers on your neck or wrist.

2. Count your heartbeats for 10 seconds.
3. Multiply it by 6 to find your heart rate.

You need to work out within your target heart rate zone to improve your fitness. The
target heart rate zone is 60% for the lower limit and 85% for the upper limit of your
maximum heart rate.

The maximum heart rate is the greatest number of times your heart beats per minute while
exercising. To get your maximum heart rate, subtract your age from 220 (beats per minute).

Study the following equations in estimating the target heart rate zone of a 15 year old
student.

A. MHR = 220 - age

60% of MHR = MHR x 0.6
85% of MHR = MHR x 0.85

B. MHR = 220 – 15 = 205

60% of MHR = 205 x 0.6 = 123
85% of MHR = 205 x 0.85 = 174.25

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 So, a 15 year old student’s target heart rate zone is between 123 and 174 beats per
minute.

E. Body Composition the fifth component of fitness, compares the weight of your body
fat to the weight of your muscles, bones, and organs. A healthful body composition has a high
ratio of lean tissue to fat tissue in the body. Good body composition can make the joints move
efficiently. It also makes the heart and lungs work efficiently during physical activity.

Good Body Composition

Body Composition is the proportion of fat tissues to the lean tissues in the body. Some
health professionals use a standard called the Body Mass Index (BMI) to determine if a
person’s weight is healthful.

Study the example below in determining the BMI of a person who is 5 feet 7 inches tall
and weighs 140 pound.

First: Multiply the weight by 703

140 x 703 = 98420

Second: Multiply height in inches squared

5 feet, 7 inches = 67 x 67 = 4489

Third: Divide weight by height BMI Ranges

98420 ÷ 4489 = 21-22 = Healthiest
BMI =140 x 703 ÷ 672 = 21.92 25+ = Overweight
BMI = 21.92 30+ = Obese

Figure Out Body Types

1. Ectomorph – having a thin and lean body build

2. Mesomorph – having a muscular and sturdy body build
3. Endomorph- having a round and heavy body build

Persons of each body type can attain a healthful weight and image. A person’s weight
depends on his/ her lifestyle choices.

If you are unsure of your body types, you can figure it our by taking a measurement of your
wrist.

1. Small Build- if your wrist measures under 14 cm (5.5 inches)

2. Medium Build- if your wrist measures 15 cm (6 inches)
3. Large Build- if your wrist measures 17cm (6.5 inches)

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References

 Health and Physical Education ( for fitness and wellness) –Henry G. Gadiano

Name: Date:
Strand: Grade 11

Assessment

Acitivity 1
Direction: Identify the components of health- related fitness that you use in tha following
activities.
1. Twisting you body
2. Lifting weights several times
3. Moving a fruniture
4. Lifting boxes
5. Touching your toes while standing up
6. Carrying heavy luggage
7. Pushing a grocery cart
8. Reaching for something
9. Participating in an aerobics class
10. Riding a bicycle up and down a hilly
tack Acitivity 2
Answer the following questions
1. What is a healthful body composition?

2. How can you maintain a healthful weight?

3. Determine your Body Mass Inder (BMI). Use the formula indicated in the lesson. What
does your BMI indicated about yout weight?

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 LET’S BE HEALTHY
LESSON 3

Objectives:
At the end of the lesson, the students should be able to:
3. Enumerate the effects of bad health habits
4. Enumerate and explain best practices in maintaining good health habits
5. Write a persuasive essay about maintaining healthy habits

Pre-test
Directions: Describe the person in the picture below. Use the space provided for
their thoughts. What may have caused the person to be that way?
Many of us try to live a healthy lifestyle. We do various things to become fit and to

achieve our desired physique — oftentimes without first knowing and understanding the
consequences. Our health becomes at risk and prone to different risks that can affect our
capacity to do daily physical activity. We need to realize that there are some common health
practices — particularly when dealing with stress— that need to be corrected right away,
especially among the young ones. Some stress- coping measures affect or show in a person’s
eating or sleeping habits.

Eating Habits, Sleep, and Stress Management

Eating Habits
We can always eat the food that we want. There is nothing wrong with eating. It only
goes wrong if we consume less or more than what our body needs; also when we eat
unhealthy food. This can lead to being underweight, overweight, or even obese. It is
alarming to see that many are suffering from malnutrition, overweight, and obesity.

Underweight people are often found to suffer from malnutrition due to lack of adequate
nutrients in the body. Many of them do not get the right amount of calories to fuel their
bodies thus, they tend to lack the energy to do regular tasks at home, school, and work. Their

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immune system also gets weak and compromised, making them prone to health risk issues
such as anemia and osteoporosis.

Overeating
Anorexia is an
nervosa is also found
eating to be wherein
disorder one of the leading
a person causes of underweight,
is abnormally overweight and obesity.
has an
Eating toofear
intense much, especially
of gaining, and anprocessed food and sugary
abnormal understanding drinks,
of body coupled
weight, with
often due a sedentary
to coping
lifestyle contribute
with emotional significantly
problems stemmingto from
weight gain.
self-worth.

Overweight and obese people often encounter a lot of physical and emotional struggles in
People with anorexia use extreme efforts to prevent weight gain and keep on losing weight
their daily lives. They often have a hard time doing simple tasks such as tying their shoelaces or
by restricting food intake, exercising excessively, or misusing diet aids, diuretics, and
walking up a short flight of stairs.
laxatives. These tend to significantly interfere with activities in their lives.
Sleep Management

Sleep is essential to everyone’s health.

Normally, we need about 6 to 8 hours of night
sleep everyday to allow the body to rest and
regenerate. When we wake up in the morning
after a good night’s sleep, we feel fresh and
energetic. We become effective and productive
in our daily activities. However, a lot of people,
in particular teens, practice bad sleeping habits
such as the following:

3. Staying up all night - This is the most

common bad sleeping habit of most people. In order to submit a project, a paper, or some
other work at the last minute, they cram to finish it, staying up all night until they are done.
Some people just spend the night reading or doing other stuff that they just do not want to
postpone for another time.

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4. Internet Addiction - Social media is massively
addictive. Many people would spend a lot of their time
browsing social media sites such as Facebook and
YouTube. They are awake all night to converse and
play with their friends and forgo sleeping on time. This
results in tiredness and unproductiveness in work, in
school, and even at home.

5. Eating Before Sleeping - Eating could be one

of the things we do that give us comfort—but should be
discouraged just before bedtime. Eating before sleeping can cause discomfort preventing us
from falling asleep easily. When we eat too close to our bedtime, it means that we go to our
bed while digesting. This can cause acid reflux which makes a person lose sleep. It is best to
eat 4 hours before falling asleep so we can be sure that our digestive system has done its job.
Stress Management
We need to deal with the fact that stress is part of our
lives. Stress happens for many reasons – environmental
factors, fatigue, too much work, illness, and loneliness.
It is inevitable; hence, needs to be handled properly.
Handling stress seems to be tough to do but we need to
learn how to cope with it the right way. If not properly
dealt with, it can lead to many health concerns—
difficulties in sleeping, poor immunity, hypertension,
and even heart disease. One may also perform poorly in
physical activities because of stress. However, while
some may be able to deal with stress, others may not and resort to ineffective—or worst,
unhealthy—means of dealing with stress.

Examples of such means that can be detrimental to health are the following:
1. Smoking
2. Bad Eating Habits – Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating – Trying to hide and escape the problem using
delaying tactics rather than facing the problem
References

 https://depedligaocity.net/PE11LM.pdf

Name: Date:
Strand: Grade 11

Assessment

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 Directions: Imagine that you are a writer in a Health Magazine. Write a
persuasive essay that talks about health awareness. Emphasize on article the bad
health habits and ways to change them.

Title

NUTRITIONAL GUIDELINES FOR ADOLESCENTS

LESSON 4
Objectives:
At the end of the lesson, the students should be able to:
1. Explain the need to select food, based on the nutritional needs during adolescence

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 2. Follow the Food Guide Pyramid for adolescencents and nutritional guidelines for Filipinos
in choosing foods to eat.

Six Types of Nutrients Found in Foods

A healthy, well balanced diet is important for the whole body. As you enter adolescence, your
body changes rapidly. In this case you will need more servings for each food group than do
younger children or older adults.

The following are the six types of nutrients found in foods. Each product certain substances that
your body needs.

1. Proteins are essential nutrients needed for the continuous growth and repair of body
tissues. They help make up muscles, organs, and other cells. They can be obtained from
meats, fish, eggs, milk, cheese, nuts, peas, beans, lentils, and other legumes.
2. Carbohydrates are the body’s main source of heat and energy. They also suply the
necessary roughage that assist in digestion. They can be obtained from both starch and
sugar sources. Starch sources are cereals, breads, rice, potatoes, and pasta. Sugar sources
are fruits, vegetables, honey, and syrup.
3. Fats provide another sources of heat and energy and help the body store vitamins. They
are found in meats, butter, cream, cheese, margarine, and other vegetable oils.
4. Vitamins are essential to many different bodily functions. They help the body use
carbohydrates, proteins, and fats.
 Vitamin A is for growth, good eyesight, and healthy skin.
 Vitamin B is good for building resistance to infection, healing, developing healthy
gums, and providing good blood circulation.
 Vitamin D is needed by the body for developing healthy bones and teeth.
 Vitamin E is needed for the different functions of the nerves and muscles.
 Vitamin K promotes blood clotting by increasing the prothrombin content on the
blood.
5. Minerals are nutrient that are needed in many body processes.
 Calcium
 Iron
 Zinc
 Potassium
 Selenium
6. Water is a nutrient that serves many purposes. It is needed for the building and repair of
body tissues. It makes up blood and other body fluids, helps digest food, regulates the
body temperature, and assists in the efficient elimination of wastes, and cushions joints
and the spiral cord.

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 The Food Guide Pyramid

The Food and Nutrition Research Institute (FNRI) of the Department of Science and
Technology (DOST) has design a daily nutritional guide for filipinos of all ages. Below is the
foof guide pyramis designed by FNRI for Filipino Adolescents.

The food guide pyramid shows how many servings do you need to eat from each food group every day.

References
 Health and Physical
Education ( for fitness
and wellness) –Henry G. Gadiano
 Food and Nutrition Research Institute- Department of Science and Technology
Name: Date:
Strand: Grade 11

Assessment

Direction: Create a poster that encorages everybody to be healthy by following

the Food Guide Pyramid.

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 HOW TO TEST ONE’S LEVEL OF FITNESS
LESSON 5

Objectives:
At the end of the lesson, the students should be able to:
1. Self-assess health-related fitness statues, barries to physical activity participation,
and one’s diet.
2. Set fitness taining goals based on training principles to achieve and maintin health-
related fitness
The following are simple tests for each area of fitness. Before taking the tests, you should
know the correct precedure for each test.

Fitness Testing
A. For muscular strength and muscular endurance

1. Pull-ups- to measure the strength and endurance of upper body

muscles. Material – Horizontal bar

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 Procedure
1. Reach up to grab the horizontal bar
with understand or overhand grip.
2. Hang from the bar with arms fully
extended. Feet should not touch the
floor.

3. Raise tour body so that your chin

clears above the bar.
4. Finish each pull-up by lowering your body
to the starting position.

Avoid kicking, bending your legs, or swaying your body during a pull-up.

2. Curl-ups – to measure abdominal strength and

endurance. Material- Mat, stopwatch or ordinary watch.

Procedure
1. Sit with flex or bend legs together.
2. Cross arms and place hands on opposite shoulders.
3. On a given signal, lie back to touch shoulders to the floor; and then, raise trunks to
touch thighs with elbows.
4. Work in pairs, each taking turns in holding the feet of the other and counting each
successful curl-ups.

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 Developing your muscular strength and endurance is important. Doing pull-ups and curl- ups
will improve the ability of your muscles to work repeatedly without getting tired easily.
B. For Cardiorespiratory Endurance
Endurance Run/ Walk (one mile run/walk) – to measure speed and cardiorespiratory
endurance. To cover a mile as
quickly as possible.
Material- Stopwatch, a track
with a distance of more than 1
mile.

Procedure
1. Runner starts from the
starting line.
2. Timer stands at the
finish line.
3. At a given signal, runner runs to the finish line.
C. For Flexibility
V-sit Reachi/ Sit and Reach- to measure the flexibility of the lower back and calf
muscles.
Material- Tape measure placed on the floor for V-sit Reach a special box for sit and
reach.

Procedure
1. Sit straight with the back against
the wall.
2. Spread feet 8 to 12 inches apart.
3. Put fingers of one hand on top of
the other.
4. Slowly reach forward as fas as
possible along a measuring line.

Healthy Fitness Zones

The table below shows the fitness zones for your age group. Try to meet the following
standards for healthy physical fitness.

Healthy Fitness Zones for Ages 14 to 16

Activity 14 yrs old 15 yrs old 16 yrs old

Pull-ups Boy 2-5 3-7 4-8
(no.of time) Girls 1-2 1-2 1-2
Curl- ups Boy 24 - 45 24 - 47 25 - 48

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 (no.of times) Girls 18 - 32 18 - 35 18 - 35
Sit and Reach Boy 8 8 8
(in inches) Girls 10 12 12
1-mile run Boy 9:30 - 7:00 9:00 - 7:00 9:00 - 7:00
(in minutes and
seconds) Girls 11:00 - 8:30 10:30 - 8:00 10:30 - 8:00

References
 Health and Physical Education ( for fitness and wellness) –Henry G. Gadiano

Name: Date:
Strand: Grade 11

Assessment
How can you improve your physical fitness?

Direction: Make a personal plan to improve the following areas of your body to stay in
Shape.

a. Upper Body Stryength

b. Lower Body Strength
c. Flexibility
d. Cardiorespiratory Endurance

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