“I love you, O LORD, my strength.

”
Psalm 18: 1

Basic Education Department

Senior High School
S.Y. 2020 – 2021

First Quarter Learning Module in

Physical Education and Health 1
Grade 11 Core Subject

Dear Parents/ Guardians,

It is the goal of King’s College of the Philippines - Basic Education

Department through our Continuity Learning Operation Plan for school year 2020
2021 to sustain the delivery of quality, accessible, relevant and liberating basic
education services for all school – age learners in the midst of COVID-19 pandemic
by adhering to the new learning modalities prescribed by the Department of
Education.

To ensure the continuous learning of your child / ward, the school wants to
reach you through this learning module. We have simplified the content yet

profound to meet the learning competencies required by the K-12 curriculum of the
Department of Education. Kindly help your child/ ward reach his potential amidst
this pandemic.
This learning module is exclusively for the KCP- Basic Education learners. No
part of this module be reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying, recording, mimeographing or by
any information and retrieval system, without written permission.
Stay home and God bless.
 LEARNING MODULE IN PHYSICAL EDUCATION AND HEALTH 1

Dear student,

Physical Education and Health offers experiential learning for learners to adopt an active life for fitness
and lifelong health. The knowledge, skills and understanding which include physical and health literacy
competencies support them in accessing, synthesizing and evaluating information; making informed decisions
enhancing and advocating their own as well as others’ fitness and health.

Amidst the global pandemic, we are faced with different challenges in our lives. Our education system is not
exempted to these challenges. Learning nowadays is not enclosed to the four corners of the school and
classroom. The Department of Education suggests that learning can now be delivered through different
modalities. One form is through modular lessons and activities and that is the main reason why you are reading
this at the moment. This module will serve as your learning tool for this subject.

This module will contain all the learning competencies in Physical Education and Health 1 as suggested in the
Most Essential Learning Competencies given by the Department of Education under the school year 20202021.
This module will introduce all the topics in PE1 guided by lessons and activities. Read comprehensively and
analyze concepts in each lesson. Follow the instructions given in the activities to avoid corrections and deductions
of points. Lastly, embrace this challenges and instill to your mind that this is fun and enjoyable way of learning
so that you can motivate yourself to adopt and conquer this challenges we are experiencing.

Here is a guide for you in studying this subject:

WEEK LESSON NUMBER OF HOURS
Week 1 General Orientation and Subject Orientation
Week 2 Lesson 1a: Introduction to Physical Fitness 1 hour
Week 3 Lesson 1b: Body Mass Index (BMI) 1hour
Week 4 Lesson 2: Aerobic Exercise 1 hour
Week 5 Lesson 3: Locomotor 1 hour
Week 6 Non-Locomotor Skills 1 hour
Week 7 Lesson 4a: Eating Habits, Sleep and 1 hour
Week 8 Lesson 4b: Stress Management 1 hour
Week 9 Lesson 5: Safety protocol during Physical Activities 1 hour
Week 10 1 Quarter Examination
st
1 hour

IN CASE OF ASSISTANCE: If you find trouble in answering your module, please do not hesitate to contact me
on the following:
CONTACT NUMBER 0949-773-5001
EMAIL ACCOUNT Rackie.Leung@kcp.edu.ph
MESSENGER RACKIE ABLOYEN LEUNG (recommended)

Your teacher,

Rackie A. Leung

Basic Education Department – SHS Learning Module in Physical Education and Health 1 Page 2 of 14
 The learner demonstrates understanding of fitness and exercise in optimizing one’s
CONTENT
health as a habit; as requisite for physical activity assessment performance, and as a
STANDARDS
career opportunity
PERFORMANCE The learner leads fitness events with proficiency and confidence resulting in
STANDARDS independent pursuit and in influencing others positively.

MOST ESSENTIAL a. Self-assesses health-related fitness (HRF). status, barriers to physical activity
LEARNING assessment participation and one’s diet.
COMPETENCIES b. Sets Frequency Intensity Time Type (FITT) goals based on training principles
to achieve and/or maintain health-related fitness
DURATION/TIME
Week 2 Date: August 31, 2020 – September 4, 2020
FRAME

LESSON 1a: Introduction to Physical Fitness

A. OBJECTIVES
At the end of this lesson, you should be able to:

a. define physical fitness;

b. perform the different types of physical fitness exercises;
c. compute for their own body’s BMI; and
d. appreciate the positive benefits of having a physically fit body.

B. KEY CONCEPTS

Pre- activity:

Looking at the picture above, you can see people with different body shapes. Now, who do you think is the most
physically fit among them? Are you sure? Ok, let’s find out if it is true.

Before, we begin with our lesson proper, here are some questions that you need to find answers as we go along
our lesson:

1. What is Physical Fitness?

2. Do you think you are physically fit?
3. How do you determine if a person is physically fit?
4. Do you have any idea about the Body Mass Index (BMI)?
5. How do we compute and interpret someone’s BMI?
6. Can you perform the different components of physical fitness exercises? (health- related and Skill- related
components)

• All the questions being asked above will be our topics in the first quarter. So I hope everybody will
enjoy this subject even though we are facing different situation. And I am expecting that Honesty
will be applied in all your subjects.

Basic Education Department – SHS Learning Module in Physical Education and Health 1 Page 3 of 14
Lesson 1a. Introduction to Physical Fitness

So, what is Physical Fitness?

Physical Fitness is defined as a state of health and well- being and more specifically
the ability to perform aspects of sports, occupations and daily activities.

It is generally achieved through proper nutrition, moderate- vigorous physical

exercise and sufficient rest.

How will you know if a person is Physically Fit?

A person who is physically fit is capable of performing and enjoying daily activities.
So, if you can do physical activities and you are not easily getting tired, then you can say that you are physically
fit person. But if your performing such physical activities and your body easily gets tired, then that’s a sign that
you need to do more physical exercises.

Do you know what form of exercise is best for you?

Now, let us learn the components of Physical Fitness for you to know what form of exercise is fitted for you and
what are being developed in your body as you perform such physical exercises.

COMPONENTS OF PHYSICAL FITNESS

A. Health- Related Components

There are 5 types of health-related components.

1. Muscular Strength: The ability of muscles to lift a heavy weight or exert

a lot of force one time. Examples of muscular strength activities are push-up,
curl- up and other physical activities that requires your muscles to work heavily.

2. Muscular Endurance: The ability to use muscles for a long period of time
without tiring. Best example of this is plunking where in you need to have a
healthy heart for you to do physical activities even for a long period of time.

3. Cardiovascular Endurance: The ability of the heart, lungs, blood vessels,

and blood to work efficiently and to supply the body with oxygen. Best
example of this are the long meter run like marathon wherein you need to
have a healthy heart for you to do physical activities even for a long period of
time.

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 4. Body Composition: The combination of all of the tissues that
make up the body such as bones, muscle, organs and body fat. Best
example of this is the burpees.

5. Flexibility: The ability to use your joints fully through a wide range
of motion. Best example of this is gymnastics wherein you need your
body to be elastic and easy to be stretched.

B. Skill- Related Components

Here are the 6 types:

Agility - The ability to change body positions quickly and keep the body
under control when moving. Best example of this is the Touch and Go/
Shuttle Run wherein your body can easily move from its position to another
position.

Balance - The ability to keep the body in a steady position while standing
and moving. Best example of this is the Stork wherein you can still manage
to stand with your one leg being elevated.

Coordination - The ability of body parts to work together when you

perform an activity. One example of this is Juggling wherein your eyes
and your hand will coordinate with each other for the object not to fall.

Power - The ability to combine strength with speed while moving.

Examples of this are the combative sports (boxing, kicking)
wherein your speed and strength must come out for you to have
the Power.

Basic Education Department – SHS Learning Module in Physical Education and Health 1 Page 5 of 14
 Speed - The ability to move all or a part of the body quickly. Best
example of this is the 100-meter Sprint wherein you will do a
short
distance run with the shortest possible time to consume.

Reaction Time - The ability to move quickly once a signal to start

moving is received. Best example of this is the Drop Test wherein
someone will drop a ruler then you will catch it with your finger.

Lesson 1b. Body Mass Index (BMI) Computation & Interpretation

Now, that you are aware of physical fitness exercise that maybe fitted for you, let us try to find out if you are
truly physical fit based on your height and weight.

Are you ready to compute? Here are the simple steps you need to follow:

Measurement Units Formula and Calculation

Kilograms and meters Formula: weight (kg) / [height (m)]2
(or centimeters) With the metric system, the formula for BMI is weight in kilograms divided by
height in meters squared. Because height is commonly measured in centimeters,
divide height in centimeters by 100 to obtain height in meters.

Example: Weight = 68 kg, Height = 165 cm (1.65 m)

Calculation: 68 ÷ (1.65)2 = 24.98

Pounds and inches Formula: weight (lb) / [height (in)]2 x 703

Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared
and multiplying by a conversion factor of 703.

Example: Weight = 150 lbs, Height = 5’5″ (65″)

Calculation: [150 ÷ (65)2] x 703 = 24.96

Basic Education Department – SHS Learning Module in Physical Education and Health 1 Page 6 of 14
Now we also talk about BMI.

Take Note: The BMI of Adults has a

different interpretation from the BMI
of
Teenagers and Children.

1. BMI- (Body Mass Index)

It is a person’s weight in kilograms divided by the

square of height in meters.

How is BMI calculated?

BMI is calculated the same way for both adults and

children. The calculation is based on the following
formulas:

How is BMI interpreted for Adults?

For adults 20 years old and older, BMI is interpreted using standard weight status categories. These categories
are the same for men and women of all body types and ages. The standard weight status categories associated
with BMI ranges for adults are shown in the following table.

The standard weight status categories associated with BMI ranges for adults are shown in the following table.
BMI Weight Status

Below 18.5 Underweight

18.5-24.9 Normal or Healthy Weight

25.0-29.9 Overweight

30.0 and above Obese

How is BMI interpreted for child/ teens?

For children and teens, BMI is age- and sex-specific and is often referred to as BMI-for-age. In children, a high
amount of body fat can lead to weight-related diseases and other health issues. Being underweight can also put
one at risk for health issues.
BMI WEIGHT STATUS

Less than 14.2 Underweight

Between 14.2 and 19.4 Healthy Weight

Between 19.4 and 22.2 Overweight

Basic Education Department – SHS Learning Module in Physical Education and Health 1 Page 7 of 14
 More than 22.2 Obese

*A high BMI can indicate high body fatness. BMI does not measure body fat directly, but BMI is correlated
with more direct measures of body fat.

C. LEARNING TASKS

Activity 1.

ESSAY. In a ½ sheet (crosswise) of paper, answer what is being asked. Limit your answer with 3-4 sentences
only. (10 pts)

1. Do you think it is important to know our BMI? Explain your answer.

It is important to know our BMI because it helps to make us aware if what is our weight status,
or if does your height is in proportion to your weight. Thus, we know if you should make some
adjustments or not. If we are overweight based on our BMI we should exercise and do a diet to at least
lose weight or if we are underweight, we should eat more nutritious food to gain some weight. BMI helps
us determine any health risks we can face.

2. What are your motivations in doing your physical fitness exercises?

For me, my motivations in doing my physical fitness exercises is the outcome. Whenever I’m lazy
to exercise, I’ll think of the outcome, whenever I’m bored to exercise, I’ll think of the outcome thus
I’m motivated. Second, my clothes. My clothes serves as my motivation because I wanted to wear
them especially the fitted and sando ones but I’m shy because my arms aren’t toned, it has a lot of
unwanted fats.

“Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and
creative intellectual activity.” – John F. Kennedy

3. Write what you have understood on the motivational quote written above

Physical fitness doesn’t only reflect a healthy body but also a healthy thinking. Physical activities
make you fit and at the same time a healthy thinker.

CONTENT The learner leads fitness events with proficiency and confidence resulting in
STANDARDS independent pursuit and in influencing others positively.
PERFORMANCE The learner leads fitness events with proficiency and confidence resulting in
STANDARDS independent pursuit and in influencing others positively.
MOST ESSENTIAL a. Engages in moderate to vigorous physical activities (MVPAs) for at least 60 minutes
LEARNING most days of the week in a variety of settings in- and out-of school
COMPETENCIES
DURATION/TIME
Week 3 Date: September 4, 2020 – September 8, 2020
FRAME

LESSON 2: AEROBIC ACTIVITIES

A. OBJECTIVES
At the end of this lesson, you should be able to:
a. recognize the positive benefits of doing aerobic exercises;
b. perform the different types of aerobic exercise; and
c. appreciate a healthy body by doing physical fitness exercises.

Basic Education Department – SHS Learning Module in Physical Education and Health 1 Page 8 of 14
 B. KEY Concepts

Picture yourself working out. Are you lifting heavy weights? Stretching your
muscles? Or maybe you're performing an activity that causes you to sweat and
breathe hard that makes your blood pump through your veins as it carries
oxygen to your muscles to keep you going. If you're performing this last
activity, then you're engaging in aerobic exercise.

So what is Aerobic Exercise?

The concept of Aerobics was pioneered in the United states by physician Kenneth H. Cooper and popularized in
his books Aerobics Way (1977). Cooper’s system uses point charts to rate the aerobic value of various exercises
for different age- groups.

AEROBIC EXERCISE- also known as “cardio”. These are any physical activity that makes you sweat, causes
you to breathe harder, and gets your heart beating faster than at rest. Examples of Aerobic Exercises includes
running, swimming, walking, hiking, aerobics classes dancing ( Zumba, taebo), cross country skiing, and
kickboxing.

HERE ARE THE BENEFITS OF AEROBIC EXERCISES:

In addition to strengthening your heart and cardiovascular system, participation in regular aerobic exercise has
many health benefits. Aerobic exercise:

• Improves your circulation and helps your body use oxygen better
• Increases energy
• Increases endurance, which means you can work out longer without getting tired
• Helps reduce the risk of developing heart disease
• Helps reduce the risk of developing diabetes
• Helps reduce body fat
• Helps you reach and maintain a healthy weight
• Helps reduce stress, tension, anxiety, and depression
• Improves sleep

Basic Education Department – SHS Learning Module in Physical Education and Health 1 Page 9 of 14
Here are examples of Aerobic Exercises. Try doing it at home regularly and observe if the benefits
mentioned above is truly happening in you. (Note: Try to improvise
equipment if unavailable at home).

At-Home Aerobic Exercises

-Jump rope
Equipment: gym shoes (sneakers), jump rope
Benefits: Jumping rope helps develop better body awareness, hand-foot
coordination, and agility.

Basic Education Department – SHS Learning Module in Physical Education and Health 1 Page 10 of 14
 -Walking
Equipment: gym shoes (sneakers)
Benefits: Walking daily can reduce your risk of heart disease, obesity,
diabetes, high blood pressure, and depression.

Aerobic Gym Exercises

-Swimming
Equipment: pool, swimsuit, goggles (optional)
Benefits: Swimming is a low-impact exercise, so it’s good for
people prone to or recovering from an injury or living with
limited mobility. It can help you tone your muscles and build
strength and endurance.

-Stationary bike
Equipment: stationary bike
Benefits: This low-impact exercise can help develop leg strength.

Aerobic Class Workout

Basic Education Department – SHS Learning Module in Physical Education and Health 1 Page 11 of 14
 -Cardio kickboxing
Equipment: gym shoes (sneakers)
Benefits: Kickboxing is a high-impact exercise that builds strength and
endurance. It may also reduce stress and improve your reflexes.

-Zumba
Equipment: gym shoes (sneakers)
Benefits: Zumba is beneficial for heart health, improves
coordination, tones your entire body, and may help relieve stress.

C. LEARNING TASKS

ACTIVITY 3:

(ESSAY). In a one whole sheet of pad paper, answer the following questions in your own. (maximum of 5
sentences each item).

1) In your own opinion, how does physical fitness exercise differ from aerobic exercise?
Physical fitness is more on how you do things or how you execute it or how your body works
and coordinates. Aerobic exercise is more on your breathing and it exercises your heart and cardiovascular
system.

2) Aside from what was mentioned in your notes, write at least 4-5 examples of Aerobic Exercises.
1. hiking
2.skiing
3.cycling
4. running
5.rowing

3) Which among the aerobic exercises discussed in our lesson have you tried? Say something about your
experience.
Among the aerobic exercises discussed I've tried the jump rope, it tires me easily. Second is the
swimming, my arms and legs are painful after hours of swimming. Third is walking. Every day I walk and it's tiring. My
feet are the ones which are exercised more. Fourth is zumba. I love dancing so I prefer zumba as my aerobic exercise.
When I do zumba, even though I'm tired and at pain, I still dance and its nice cause it helps me really reduce weight.

Basic Education Department – SHS Learning Module in Physical Education and Health 1 Page 12 of 14
 REFERENCES:
Urbiztondo S.M-Mangubat A.S, Tolitol M.B,- Vergara L.A, Health- Optimizing Physical Education (HOPE)
1, Vibal Group, Inc., 1253
Urbiztondo S.M-Mangubat A.S, Tolitol M.B,- Vergara L.A, Health- Optimizing Physical Education (HOPE)
2, Vibal Group, Inc., 1253

Prepared by:
Rackie A. Leung

D. ASSESSMENT

1. TRUE OR FALSE (20 POINTS). At the back of your paper, answer the following questions?

-Write the word TRUE if the statement is correct then write FALSE if the statement is wrong. (20 pts.)
TRUE 1) Aerobic exercise is any physical activity that makes you sweat, causes you to breathe harder, and gets
your heart beating faster than at rest.
TRUE 2) Aerobic refers to how your body uses oxygen to sufficiently meet energy demands during exercise.
TRUE 3) Aerobic exercise helps you reach and maintain a healthy weight.
TRUE 4) Aerobic exercise helps reduce body fat.
TRUE
5) Zumba is beneficial for heart health, improves coordination, tones your entire body, and may help relieve
stress.
TRUE 6) Jumping rope helps develop better body awareness, hand-foot coordination, and agility.
FALSE 7) Aerobic exercise uses your large muscle groups, is rhythmic in nature, and can be maintained
continuously for at least 5 minutes.
TRUE 8) Walking daily can reduce your risk of heart disease, obesity, diabetes, high blood pressure, and
depression.
TRUE 9) Kickboxing is a high-impact exercise that builds strength and endurance. It may also reduce stress and
improve your reflexes.
TRUE 10) Aerobic exercises improves sleep.

Basic Education Department – SHS Learning Module in Physical Education and Health 1 Page 13 of 14
2. Compute and Interpret your own body’s BMI. Show your solution. (10 pts.)

Weight= 47 kg Weight: 103.62

Height= 152.4 cm (1.52 m) Height: 5ft (60")

Formula1: weight(kg) / [height (m)]2 Formula 2: weight(lbs) / [height (in)]2 x 703

Solution: BMI = 47 ÷ (1.52)2 Solution: BMI= [103.62 ÷ (60)2] x 703
= 47 ÷ 2.31 = {103.62÷3600}x 703
=20.34 = 20.23

19.4-22.2 = OVERWEIGHT

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