Republic of the Philippines

Region IV-A CALABARZON

Department of Education
LAGUNA SENIOR HIGH SCHOOL
Santa Cruz, District
Division of Laguna

Weekly Home Learning Plan for Physical Education and Health

(Blended and Modular Learning Modality)
Grade 11-Week 1, Quarter 1, September 26 -30 ,2022
Teacher: Mrs. Amelfa A. Rey
Master Teacher I
Day & Time Learni Most Essential Learning Learning Task Mode of Delivery
ng Competency
Area
5:40 –6 :30 Wake up, make up your bed, eat breakfast and get ready for an awesome day!
6:00 – 7:00 Prepare your material, equipment’s and yourself.
Monday- P.E Self-assesses health-related Accomplish the following sets, Send outputs via
Wednesday fitness (HRF) status, barriers 1. Answer Diagnostic Test google classroom
2. Answer Page 2-3
to physical activity assessment 3. Read and Understand the provided by the teacher
participation and one’s diet. following topic pp.3-6 or any platform
recommended by the
school.

Thursday Self-Assessment Tasks; Portfolio preparation/Reflective journal, other learning area task for inclusive
education.
Answer the Following on your Activity sheet or a whole sheet of paper
1.What is physical fitness? 5, What are the Components of SRF
2.Define HRF 6. Define Aerobic, Muscle-strengthening,
3.Define SRF and Bone-strengthening Activity
4. What are the components of HRF? 7.What are the Barriers to
Physical Activities.

Friday Submission of output, to the assign Covered Court

Grade 11-Week 2, Quarter 1, 3 - 7 ,2022

Day & Time Learni Most Essential Learning Learning Task Mode of Delivery
ng Competency
Area
5:40 –6 :30 Wake up, make up your bed, eat breakfast and get ready for an awesome day!
6:00 – 7:00 Prepare your material, equipment’s and yourself.
Sending of Link
Monday- P.E Engages in moderate to Accomplish the following Task, Send outputs via
Wednesday vigorous physical activities Task 1: Health-Related Fitness google classroom
Test. Pp.6-9
(MVPs) for at least 60 Task 2: Skills-Related Fitness. provided by the teacher
minutes most days of the Pp. 9-13 or any platform
week in a variety of settings Task 3: Copy and record recommended by the
PHYSICAL FITNESS TEST
in-and out of school SCORE CARD pp.14 school.

Thursday Self-Assessment Tasks; Portfolio preparation/Reflective journal, other learning area task for inclusive
education
Loose Sheet
What I Have Learned pp 15, What I Can Do 15 , Quiz No.1
 Friday Submission of output, to the assign Covered Court

Grade 11- PHYSICAL EDUCATION AND HEALTH

DIAGNOSTIC TEST
Direction: Read each statement carefully, encircle the letter of your answer.
1. It is the ability of the heart, lungs, blood vessels, and blood to work efficiently and to supply the body with oxygen.
A. Body Composition B. Cardiovascular Endurance C. Flexibility

2. It is the ability to change body positions quickly and keep the body under control when moving.
A. Agility B. Balance C. Coordination

3. It is the ability to combine strength with speed while moving.

A. Power B. Speed C. Reaction Time

4. It is the ability of muscles to lift a heavy weight or exert a lot of force one time.
A. Cardiovascular Endurance B. Muscular Endurance C. Muscular Strength

5. It is the combination of all the tissues that make up the body such as bones, muscles, organs and body fat. A. Agility B. Body
Composition C. Flexibility

6. It is the ability of the body in a steady position while standing and moving.
A. Balance B. Coordination C. Power

7. It is the ability to move all or part of the body quickly.

A. Muscular Strength B. Reaction Time C. Speed

8. It is the ability to use muscles for a long period of time without tiring
A. Body Composition B. Cardiovascular Endurance C. Muscular Endurance

9. It is the ability to use your joints fully through a wide range of motion.
A. Agility B. Balance C. Flexibility

10. It is the ability of body parts to work together when you perform an activity.
A. Coordination B. Power C. Speed

11. It refers to the soundness of the heart and lungs which contributes to the ability to resist disease.
A. Endurance B. Organic Vigor C. Speed

12. It is the capacity to sustain the application of force without yielding or breaking; the ability of the muscles to exert efforts against
resistance.
A. Flexibility B. Power C. Strength

13. It is the ability to sustain long continued contractions where a number of muscle groups are used; the capacity to bear or last
long in a certain task without undue fatigue.
A. Endurance B. Organic Vigor C. Strength

14. It is the ability to control organic equipment neuro-muscularly; a state of equilibrium.

A. Agility B. Balance C. Coordination

15. It is the ability of the muscles to release maximum force in the shortest period of time.
A. Flexibility B. Power C. Strength
 Grade 11- PHYSICAL EDUCATION AND HEALTH
Direction pp.15
WEEK 1
Day Physical Type of Physical Domain Reason/s of doing the Activity Duration
Activity Activity
1

Direction pp.15
WEEK 1
Day Physical Type of Domain HRF SRF Duration Meal Remarks
Activity Physical Components Components
Activity
1 AM
QUIZ
PM NO.1

2 AM

PM

3 AM

PM

4 AM

PM

5 AM

PM

6 AM

PM

7 AM

PM,
Name:_______________________________________________SEC:________________ SCORE:______________

Multiple Choice: Choose the letter of the best answer and encircle it.
1. The following are components of Health-Related Fitness except.
A. Body Composition B. Coordination C. Flexibility

2. Which of the following are correct about components of Skills Related Fitness.
I. Reaction Time and Muscular Strength II. Agility and Body Composition III. Cardiovascular Endurance and Coordination IV. Power
and Balance
A. I only B. II and III C. IV only

3. James Yap runs fast while dribbling the ball. As he crosses the middle part of the basketball court, he changes his phase to
avoid his opponent. What specific component of physical fitness did James Yap apply?
A. Agility B. Coordination C. Speed

4. Washing dishes, cleaning the house and watering the plants are examples of what domain in physical activities?
A. Domestic B. Leisure Time C. Occupational

5. This kind of activity, which includes resistance training and lifting weights, causes the body’s muscles to work or hold against an
applied force or weight.
A. Aerobic B. Bone Strengthening C. Muscle Strengthening

6. Social support is one of the barriers in physical activity, which from the choices below suggests in order to overcome this
barrier?
A. Invite friend and family member to exercise with you.
B. Do a social distancing with your friends so that you will not get sick.
C. Keep your interest to physical activities interest from your family and friends.

7. Money, values, and consumer skills all affect what a person purchases. The price of a food, however, is not an indicator of its
nutritional value. Cost is a complex combination of a food's availability, status, and demand. What kind of eating
preference/influence is this?
A. Cultural Preference B. Economic Influence C. Social Influence

8. In order to improve your eating habit, it requires you to follow a thoughtful approach. Which of the following approaches should
you apply?
A. REPLACE, REINFORCE, REFLECT B. REINFORCE, REFLECT, REPLACE
C. REFLECT, REPLACE, REINFORCE

9. Food laws and trade agreements affect what is available within and across countries, and also affect food prices. Food labeling
laws determine what consumers know about the food they purchase. What kind of eating preference/influence is this?
A. Economic Influence B. Political Influence C. Religious Influence

10. The gymnast manages to do a full turn on the balance beam without falling. What kind specific component of physical fitness
the gymnast applied?
A. Balance B. Coordination C. Flexibility
11. The following are Physical Fitness for Health Related Fitness except.
A. Hexagon Agility Test B. Push Up C. Zipper Test

12. The following are Physical Fitness for Skills Related Fitness except.
A. 40-meter sprint B. Basic Plank C. Stork Balance Stand Test
13. Which of the following Physical Fitness Test measures the cardiovascular endurance?
A. 3-minute Step Test B. Basic Plank C. Push Up
14. Which of the following Physical Fitness Test measures the ability of the body to move in different directions quickly.
 A. 3-minute Step Test B. 40-meter sprint C. Hexagon Agility Test
15. If Cassandra’s BMI is 28, she can be classified as:
A. Normal B. Overweight C. Underweight

INDIVIDUAL LEARNING MONITORING PLAN

Learner’s Name:
Grade Level:
Learning Learner’s Intervention Monitoring Date Learner’s Status
Area Needs Strategies Provided

Insignificant Significant Mastery

Progress Progress

Learners is not making significant progress in a timely manner. Intervention

strategies need to be revised.
Intervention Status
Learning is making significant progress. Continue with the learning plan.
Learning as reached mastery of the competencies in learning plan.
 Day & Time Learni Most Essential Learning Learning Task Mode of Delivery
ng Competency
Area
5:40 –6 :30 Wake up, make up your bed, eat breakfast and get ready for an awesome day!
6:00 – 7:00 Prepare your material, equipment’s and yourself.
Monday- P.E Set Frequency Intensity Time Accomplish the following sets, Send outputs via
Wednesday Type (FITT) goal based and 1. FITNESS QUEST pp.17 google classroom
2. Word Shot pp.18
Training Principle to archive 3. Read and Understand pp. 18- provided by the teacher
and/or maintain health related 21 or any platform
fitness (HRF). 4. Target Heart Rate pp.20 recommended by the
school.

Thursday Self-Assessment Tasks; Portfolio preparation/Reflective journal, other learning area task for inclusive
education.
Answer the Following on your Activity sheet or a whole sheet of paper
1. FITNESS QUEST pp.17
2. Word Shot pp.18
3. Target Heart Rate pp.20
Friday Submission of output, to the assign Covered Court

Weekly Home Learning Plan for Physical Education and Health

(Blended and Modular Learning Modality)
Grade 11-Week 3-4, Quarter 1, October 10 to October 14, 2022
October 17 -21 ,2022
Teacher: Mrs. Amelfa A. Rey

Day & Time Learni Most Essential Learnin Learning Task Mode of Delivery
ng Competency
Area
5:40 –6 :30 Wake up, make up your bed, eat breakfast and get ready for an awesome day!
6:00 – 7:00 Prepare your material, equipment’s and yourself.
Sending of Link
Monday- P.E Engages in moderate to Accomplish the following Task, Send outputs via
Wednesday vigorous physical activities 1.Read, understand and google classroom
perform. Pp.22-24
(MVPs) for at least 60 2. Accomplish Learning Task 3 provided by the teacher
minutes most days of the pp.24 or any platform
week in a variety of settings 3. Learning task: 4 and 5 pp.25 recommended by the
in-and out of school school.
 Thursday Self-Assessment Tasks; Portfolio preparation/Reflective journal, other learning area task for inclusive
education
Loose Sheet
Learning Task 3 pp.24 Learning task: 4 and 5 pp.25 Quiz No.2
T U Q T U O R Y I O P L F J G
Friday Submission of output, to the assign Covered Court
S I W Y E R T U F C V K R H F
R F M P P R I N C I P L E D D
E G H E Q O G P S G B C Q S A
V Q G Z W P J R D F V V U A O
E W V W C R K O U D Q B E Z L
R E S X E A N G G H W N N X R
S R D C R S M R R J E M C G E
I T F V I N T E N S I T Y H V
B Y G B T D B S F T R Y A S O
I U H N Y F V S D Y T U C D F
L I J S P E C I F I C T Y J K
I O K M U G F O L N M I V Q T
T P L F I H D N S B O P W Y
Y A T R A I N I N G G N B T U
Direction page 18

Direction pp. 24
Describe the activity 5-minute walking around 4- minute sweeping floors 3- minute jumping jacks
based on the following: home

How did you feel?

How was your

breathing?
How much did you sweat?

Did you have

difficulty speaking?

Reflection:
1. Which among the three (walking around, sweeping floor, 3-minute jumping jacks) is considered:

a) Light activity: _________________________________________________________________

b) Justify your answer: ____________________________________________________________
_________________________________________________________________________________
c) Moderate activity: _____________________________________________________________
Justify your answer: _____________________________________________________________

_________________________________________________________________________________
c) Vigorous Activity: _____________________________________________________________
Justify your answer: _____________________________________________________________

Direction: pp.25
 A. F.I.T.T is __________________________________________________________________
______________________________________________________________________________

B. Principles of overload is ____________________________________________________

______________________________________________________________________________

C. Principles of progression is _________________________________________________

______________________________________________________________________________

D. Principles of specificity is __________________________________________________

______________________________________________________________________________

E. Principles of reversibility is _________________________________________________

______________________________________________________________________________

3. What factors should be considered when designing a personal fitness program?

Why? ________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

4. Why is it essential to incorporate a warm-up and cool down in a routine exercise?

_____________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

FITT Goals Frequency Intensity Type Time

Parts of the (Indicate days of Light, Kind selectedof exercises, (Total fitness
Fitness Plan the week) Moderate – activities physical plan not less
Vigorous than 60
minutes)
Warm-up

Workout

1. 1.

2. 2.

3 3.

4 4.

5. 5.

Cool down
Quiz No.2
Directions: Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
1. Which of the following is true about frequency?
A. Effort level of the exercise C. Period covered in an exercise session
B. Number of session in a week D. Type of activity .
2. Which principle in physical activity claims that in order to progress and improve our fitness, we have to put our bodies
under additional stress?
A. Principle of Overload C. Principle of Reversibility
B. Principle of Progression D. Principle of Specificity
3. Jogging, dancing, lunges, brisk walking, squats and planking are examples of what FITT principle?
A. Frequency B. Intensity C. Time D. Type
4. What principle in physical activity is defined as gradual increase in exerting effort or load that is done not too slowly, nor
too rapidly?
A. Principle of Overload C. Principle of Reversibility
B. Principle of Progression D. Principle of Specificity
5. Which of the given examples best describes time principle of physical activity?
A. 2 times a day C. 1 hour per session
B. 3 times a week D. All of the above
6. Karen is increasing the difficulty of her exercise, she runs 12km per hour. Which FITT principle is manifested?
A. Frequency B. Intensity C. Time D. Type
7. Daniel is 42 years old. What is his maximum target heart rate?
A. 176 B. 177 C. 178 D. 179
8. Maddie is 20 years old. He has a resting heart rate of 40. What is his heart rate reserve?
A. 158 B. 160 C. 162 D. 164
9. Cardo does jogging, running and dancing because he wants to improve his cardio vascular endurance. What principle of
physical fitness does he manifest?
A. Principle of Overload C. Principle of Reversibility
B. Principle of Progression D. Principle of Specificity
10. Which of the following given statements is true about Principles of Reversibility?
A. The benefits of training are lost with prolonged periods without training.
B. Repeatedly practicing a skill or a series of movements past require performance
C.Exposing the body to an entirely new stimulus creates consistent performance enhancements
D.To ensure that results will continue to improve over time, the degree of the training intensity must continually increase
above the adapted work load.
11. Which part of the exercise program stimulates beneficial adaptation when performed regularly?
A. Cool-down B. Exercise load C. Warm-up D. Stretching
12. Which of the following is true about warm-up?
A. It stimulates beneficial adaptation when performed regularly.
B. It permits the pre-exercise heart rate and blood pressure for a gradual recovery.
C. It increases the blood flow to the working muscles without an abrupt increase in lactic acid accumulation.
D. It is the most vital for competitive endurance athletes, like marathoners, because it helps regulate blood flow.
13. Which part of exercise program is done after exercise load?
A. Cool-down B. Exercise load C. Warm-up D. Stretching
14. How much MET will you spend while playing basketball game?
A. 5 METs B. 6 METs C. 7 METs D. 8 METs
15. Which is not an example of moderate exercise?
A. Competitive Football C. Tennis doubles
B. Sweeping floors D. Walking -5 km/hr