Republic of the Philippines

Department of Education
Region IX, Zamboanga Peninsula
Private Education Assistance Committee
PAGADIAN JUNIOR COLLEGE (PJC), INC.
Balangasan District, Pagadian City

S E L F - L E A R N I N G M O D U L E NO. 3
PHYSICAL EDUCATION 3
1st Semester, SY. 2022-2023
NAME: __________________________________________________________ DATE: _______________________
GRADE & SECTION: ___________________________ STRAND: _________ TEACHER: ___________________

Content Standard: The learner demonstrates understanding of dance in optimizing one’s health; as requisite for
physical activity assessment performance, and as a career opportunity
Performance Standard: The learner should be able to lead dance events with proficiency and confidence resulting in
independent pursuit and in influencing others positively
Learning Competencies: 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 (PEH12FH-IIa-t-8)
Subject Matter: Optimizing One’s Health through Physical Fitness Assessments
Essential Question: How does exercise affect our physical health?
Materials: Module, pen and paper, books, internet Suggested Time Allotment: 4 hours
Learning Resources: HOPE 3, Vibal Textbooks pp. 46 - 55 Prepared by: Mr. Nathaniel O. Segura Jr.
Core Values: Dynamism, Diligence, Wisdom Contact Number: 09123189395
Pre-Test: Multiple Choice.
Directions: Encircle the letter of the best answer from among the given choices.
1. Why do we have to assess physical fitness activities?
A. The tests are considered the starting point for designing an appropriate program.
B. The activities provide a clear and effective program in attaining the goal.
C. The evaluation program ensures one will not be at risk of harm.
D. The physical fitness target is reliable and fitness-oriented to work on.
2. Why is there a need to evaluate the outcomes of physical activity?
A. To determine which method is essential to the fitness enthusiast.
B. To test the effectiveness of the program until the end.
C. To assess whether the condition of the participant improves or not.
D. To know if one’s body is improving after consistent physical activity.
3. The target heart rate determines whether a person’s heart rate is __________.
A. above the moderate intensity level.
B. below the perceived exertion.
C. within the target zone during the activity.
D. towards maximal exertion.
4. Metabolic Equivalent (MET) is the unit used to measure the amount of oxygen used by the body during ____________.
A. physical exertion B. physical activity C. physical assessment D. physical rest
5. Examples of moderate activities are the following, EXCEPT for one. Which one is it?
A. jogging B. brisk walking C. social tennis D. recreational swimming
6. Examples of vigorous activities are the following, EXCEPT for one. Which one is it?
A. Cleaning the windows at home. B. Lifting, Carrying and Digging
C. Aerobics D. Wrestling
7. Examples of light activities are the following, EXCEPT for one. Which one is it?
A. sweeping the floor B. walking slowly C. vacuuming D. washing windows
8. A method that involves an easy way to estimate intensity of activities is called a _____.
A. Compendium test B. Talk test C. Speed test D. Consumption test
9. It is a behavior that involves bodily movements resulting in energy expenditure.
A. Stress rejuvenator B. Thermal assessment
C. Physical activity D. Exercise expenditure
10. Farrah would like to know the importance of conducting physical activity (PA) in optimizing one’s health, what
should be her goal when assessing physical activity (PA)?
A. Ask the physical fitness instructor for tips and suggestions.
B. Refer to the nutrition guide and follow the instructions indicated.
C. Conduct an interview to random people and follow their exercise routine for fast results.
D. Identify the frequency, duration intensity, and types of behaviors performed during a period of time.
 EXPLORE
Directions: Describe the image below. Write your answer in the space provided.

__________________________________________________________________________________________________
__________________________________________________________________________________________________
_________________________________________________________________________________________________.
FIRM-UP
By being active, you will burn calories that you store from eating throughout the day and it can be as easy as
walking the dog or as rigorous as running a marathon. Providing opportunities for children to be active early on puts them
on a path to better physical and mental health. It's never too late to jumpstart a healthy lifestyle. But before we dive in, let
us see the picture in a greater perspective.
Physical activity, along with proper nutrition, is beneficial to people of all ages, backgrounds, and abilities. And it
is important that everyone gets active: over the last 20 years, there's been a significant increase in obesity in Philippines.
Filipino adolescents ranked almost at the bottom 146 countries when it comes to the level of physical activity, according
to a study journal The Lancet Child and Adolescent Health found that 93.4% of school-going Filipinos aged 11 to 17 lack
physical activities as of 2016.
The picture above describes how physical inactivity can have serious implications for people’s health.
Approximately 2 million deaths per year are attributed to physical inactivity, prompting WHO to issue a warning that a
sedentary lifestyle could very well be among the 10 leading causes of death and disability in the world.(Retrieved from
https://www.who.int/mediacentre/news/releases on April 4, 2018).

Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and
obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety.
According to WHO,60 to 85% of people in the world, including teenagers—from both developed and developing
countries—lead sedentary lifestyles, making it one of the more serious yet insufficiently addressed public health problems
of our time.

It is estimated that nearly two-thirds of children are also insufficiently active, with serious implications for their
future health. 1: Among the preventive measures recommended by WHO is moderate physical fitness activity for up to 30
minutes every day. In addition to individual lifestyle changes, governments and policy makers are also recommended to
"move for health" by creating a supportive environment for people. Among the measures recommended is promoting
physical activity programs in schools, communities and health services. In order to address physical inactivity, there are
various physical activities that will optimize one’s health.

However, there is also a need to assess these physical activities. Why do we have to assess physical activities? It
isn’t enough to just come up with a fitness activity and do it all the time. It is important to know how effective the activity
is. Outcomes of physical activity interventions should be evaluated because this is the only way to determine whether they
are effective. This is the only way to know if your body is improving after consistent physical activity. Moreover,
assessing physical activities can help measure if the activities are useful in achieving your health goals.

Table 1. Examples of various physical activities.

How about you, can you add more to the list?

 The problem of physical inactivity, along with this substantial associated disease risks, has been described as
pandemic. The question now is then, how physical activity among children and adolescents can be increased feasibly,
effectively, and sustainably to improve one’s health both acutely, and throughout life? But before we discuss further on
that, we will contextualize physical activity assessment as it used in our daily lives and as a routine.

Why do we have to assess physical activities? It isn’t enough to just come up with a fitness activity and do it all
the time. It is important to know how effective the activity is. Outcomes of physical activity should be evaluated and
assessed because it is the only way to determine whether they are effective or not. This is the only way to know if your
body is improving after consistent physical activity. Moreover, assessing physical activities can help assess if they are
useful in achieving your health goals.

The following are some of the methods used to assess the physical activities.

Table 3. Methods Used to Assess Physical Activities in Terms of Intensity

Methods for Assessing Physical
Activity

Subjective Methods
Subjective methods are simply physical activity assessment methods that depend on the human perception of
human activity. Such methods are predominantly used for measurement in populations.
Examples:
Self-Report – this can be in the form of physical activity diaries and logs
Recall - this method is usually made up of short simple questionnaires of 5–15 item and set to investigate physical activity
patterns

Objective Methods

Unlike the subjective methods, objective methods rely on solid data or observations.
These are predominantly used for measurement in individuals.
Examples:
Heart-rate Telemetry – Student wears device that provides data on the heart rate in response to exercise. Can be set to
record and collect data.
Pedometry - Student wears device that records the number of steps
Taken and estimates the distance covered.
- 10,000 steps are considered equivalent to meeting National Physical Activity Guidelines.
Accelerometry - Student wears device to assess the acceleration of the body in certain directions.
- Provides data on the frequency, duration and intensity of activity.
Doubly Labelled Water – Technique used to estimate total energy expenditure accurately, based on the movement of 2
different types of water found in the body.
Direct Observation - Data collected that measures activity in regards to type, place and social setting. This method is
very useful for children and adolescents.

Accurate estimates of physical activity are essential for advancing research on the health benefits of physical
activity; for understanding patterns and correlates that influence physical activity behaviour; and for evaluating
interventions designed
to promote physical activity, improve health, or reduce obesity. Indicators of physical fitness (including body fatness)
have generally shown stronger links with health indicators than with physical activity. However, this is due in part to the
less precise methods available to assess physical activity. Physical activity directly improves fitness (and body
composition) and consensus suggests that it improves health independently of both fitness and fatness.

Considerable attention has been given to improving physical activity assessment methods but progress has been
hampered by limitations in the way that physical activity measures are used, scored, and interpreted. Many options are
available for assessing physical activity, so it is important to appreciate and consider the relative advantages and
disadvantages of the various measurement approaches

Now that we have discussed the importance of optimizing one’s health through participation in physical activity
assessment, we will examine the different concept that will be used in this subject. We will build your definition on the
following key concepts as a definitive source to “locate evidence” while this guide provides frameworks to evaluate
options and to inform decisions about the best ways to assess physical activity.
A. Assessment – refers to
the evaluation of health status that
identifies the 
   

A. Assessment –refers to the evaluation of health status that identifies the specific needs of a person and how those needs
will be addressed.
B. Physical Fitness - refers to the ability of your body systems to work together efficiently to allow you to be healthy and
perform activities of daily living. Being efficient means doing daily activities with the least effort possible.
C. Intensity - During physical activity. Your health and fitness goals, as well as your current level of fitness, will
determine your ideal exercise intensity. Typically, exercise intensity is described as low, moderate, or vigorous.

D. Sedentary Behaviour – refers to

any waking behaviour characterized
by          
D. Sedentary Behavior – refers to any waking behaviors characterized by an energy expenditure 1.5 metabolic
equivalents (METs), while in a sitting, reclining or lying posture. In general, this means that any time a person is sitting or
lying down, they are engaging in sedentary behaviors. Common sedentary behaviors include TV viewing, video game
playing, computer use (collective termed “screen time”), driving automobiles, and reading.

E. Physical Activity – refers to any bodily movement resulting in energy expenditure (EE), direct observation of the
individual's movement should be used as the gold standard for physical activity research.

F. Physical Fitness Plan – This is the written schedule of all the physical activities you will take part in. Before you
begin your physical activities, you will submit your Plan to your PE and Health teacher, who will review it for
considerations. If your teacher has concerns about any of the activities, your teacher will contact you or your parents to
discuss them. The Plan maybe revised in further assignments. You will then take part in physical activities and record
them in your Physical

Activity Logs, accumulating at least 80 hours of physical activity participation time. This averages to at least one
hour per day, five days per week.

G. Physical Activity Logs – This

is where you record the time spent
doing         

G. Physical Activity Logs – This
is where you record the time spent
doing         

G. Physical Activity Logs – This
is where you record the time spent
doing         

G. Physical Activity Logs – This where you record the time spent doing the activities. You will use the information from
your logs to set personal goals related to the type, frequency, intensity and duration (time) of your physical activity. By
keeping track of the data, you will be able to observe your own progress and achievement.

Activity 1:
 DEEPEN
Activity 2:

TRANSFER
Activity 3:
- End of Module -