Immaculate Conception Archdiocesan School

Senior High School Department

Tetuan, Zamboanga City

PHYSICAL
EDUCATION AND
HEALTH III
First Semester, SY 2022 -2023

Joeward Perez
Facilitator

Name: _____________________________________
Grade Level and Strand: ____________________
Address: ____________________________________
Contact
TOPICNumber:
1: ___________________________
EXERCISE FOR FITNESS
 Week 1 Lesson: 1
:
I. OBJECTIVE
At the end of the lesson, the learners CAN…
1. describing one’s physical activity and exercise; and
2. discussing some challenges or blocks of having individualized physical
activity and exercise.

II. ESSENTIAL KNOWLEDGE AND SKILLS

1.1 Summary of Essential Concepts

Physical Activity and Exercise

Physical Activity and Exercise are often synonymously. They are, however, not
synonymous. Hence, it will be helpful to have understanding of both terms before
proceeding further.

Physical activity involves any bodily movement caused by muscular contractions in

the expenditure of energy. It is usually classified according to its purpose such as
occupational, transport-related, household, and recreational. Many people believe that one
should engage in sports and exercise to be active, which is a misconception. In fact, sports
and exercise are just part of the activities that can be classified under recreational physical
activity.

 Occupational- these are work-related activities such as climbing the stairs or lifting
objects.
 Domestic- these are activities done at home such as house chores.
 Transportation- these are activities for traveling or for commuting.
 Leisure Time- these are activities for reactions

Exercise is a planned program of physical activities usually designed to improve

physical fitness with the purpose of increasing physical fitness level. Physical activity is
different from exercise.

Research shows that both physical activity and exercise can improve one’s well-being. It
should be noted that the protection conferred by being fit is higher than being physically
active.

For additional information please check the link below:

https://www.youtube.com/watch?v=Sorrj3d_paU
 1.2 Testing of Knowledge

Instructions: Read and understand each statement carefully. Place a check ( ) on the
column of each statement corresponding to your answers.

Description Yes No
Maintaining physical fitness requires major lifestyle changes
Weight loss should be the most important goal of fitness and
exercise.
The more you sweat during a workout, the more fats are burning.
Older adults are the least likely to benefit from physical activity
Working out at a gym will provide the best results.

1.3 Knowledge Scanning

Instruction: Read and Answer the Question.

1. How will you know if the activities are part of exercise or just a physical activity?

1.4 Integration of Learning

Instructions: Complete the graphic organizer below. Write down 1 AHA! (Something
that you learned from today’s lesson) and 1 HUH? (Something that is not clear to you
about the day’s lesson)

AHA! ______________________________________________
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 HUH?! _______________________________________________
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III. SELF-DETERMINING PRACTICE

The following questions will help you analyze your physical activity preferences and
habits. It will help you make decisions concerning your health and fitness level. Answer the
questions as honestly as possible and use the scoring guide to help you assess your physical
activity level.

Instructions: Read and understand the questions, write your answer on the space provided

______ 1. In the past week, how active were you during the pandemic?
a) I did not do anything
b) I just stood/walked around the house
c) I do house chores a bit
d) I do house chores most of the time
______ 2. In the past week, how many days were you active for at least 60 minutes?
a. 0
b. 1 to 2 days
c. 3 to 4 days
d. 5 more days

______ 3. In the past week, how many days did you spend watching TV or playing video
games for more than 2hours.
a. 5 or more days
b. 3 to 4 days
c. 1 to 2 days
d. 0
______ 4. In the past week, what leisure activities did you spend during quarantine?
a. Reading books, watching TV, playing video games, surfing the net, and
sleeping
b. Walking the dog, helping with household chores, cleaning my room, and
running errands
c. Performing moderate intensity exercises, games and dance inside the house
d. Performing high intensity exercises, games and dance inside the house
______ 5. In the past week, how would you classify your participation in various physical
activities?
a. Inactive
b. Lightly active
c. Moderately active
d. Very active
Scoring guideline;

1. Equate the following points for each response to the questions above, then sum up all
the points from each question.

a = 1 points
b = 2 points
c = 3 points
d = 4 points

2. Rate your score:

‘’Excellent’’ if your score is 15 and above
“Good” if your score 11 – 14
“Needs improvement” 10 and below

IV. REFLECTION

Instructions: Read and answer the question.

Everyone wants to be fit and healthy. The solution might be simple but choosing
which fitness program to follow or what food to eat is overwhelming. Do you
consider yourself as a physically fit person? Why or Why not?

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References:

Aparado, C.R., Brebante, Z.R., Callo, L.R., and Dajime, P.F. (2016).
Physical Education and Health. Manila Philippines rex book store
 TOPIC: EXERCISE FOR FITNESS
Week: 1 Lesson: 2
OBJECTIVE
At the end of the lesson, the learners CAN…
1. describing one’s health-related component fitness (HRF); and
2. discussing the physical fitness test.

I. ENGAGING ON TASK

1.1 Setting Emotional Climate

Good day! Before we start with our lesson, I want you to ask yourself this question.
Am I physically fit? For you to have an idea on what will be our topic and if you really are
physically fit, I have prepared an activity for you to work on. Below are the instructions.
Read and understand them carefully.

1.2 Refreshing of Prior Knowledge

4 PICS 1 WORD

Retrieved from: https://4-pics-1-word.com/

Instruction: Guess the word that best describes the pictures presented below.

II. ESSENTIAL KNOWLEDGE AND SKILLS

1.3 Summary of Essential Concept

HEALTH-RELATED COMPONENTS

1. Cardiovascular endurance – The body’s ability to deliver oxygen and nutrients to tissues
and organs and the ability to utilize them over sustained periods of time. An example of
activities that need cardiovascular endurance is jogging, dancing, swimming, cycling and etc.
2. Muscular strength - The ability of your muscles to exert force. An example of muscular
strength activities is jumping, weight lifting, push-up, sit ups and etc.
3. Muscular endurance - The ability of your muscles to exert force over an extended period of
time. Examples are cycling, swimming, planking and etc.
4. Flexibility - The ability to move our joints and muscles through their full range of motion.
Activities that need flexibility are yoga, gymnastics, taekwondo, ballet dancing and etc.
5. Body composition - The amount of fat on a person as compared to the net body mass is
known as the body composition.

PHYSICAL FITNESS TEST

Physical fitness testing is a part of the process to educate students of the importance of
wellness of the body, mind, and spirit through well-selected activities. The ability to function and
perform your day-to-day chores comfortably and effectively throughout the workday handling
extra emergencies as well as stress exercises without breaking a sweat is known as Physical
fitness.

For additional information please check the link below:

https://www.youtube.com/watch?v=WXMYceSGGBE&t=275s

A. PHYSICAL FITNESS TEST

This test is specifically designed to test a student's abilities concerning muscular

endurance, muscular strength, muscular flexibility, and cardiovascular endurance.

ACTIVITIES PURPOSE COMPONENT

a. Body Mass Index (BMI) Classifying body weight Body Composition
b. Sit & Reach Flexibility of the hamstring Flexibility
c. Zipper Test Flexibility of the shoulders Flexibility
d. Push-Ups Measures the strength and Strength and Endurance
endurance of the arms and
upper body muscles.
e. Basic Planking Measures the strength and Strength and endurance of the
endurance of the core core
muscles.
f. 3-Minute Step Test Measures the fitness of the Cardiovascular Endurance
heart and lungs.

1.4 Testing of Knowledge

Instructions: Read and understand each statement carefully. Place a check ( ) on the column of
each statement corresponding to your answers.

Questions True False

Flexibility is the ability to move the bones through their full range of motion
Planking is to measure flexibility of the shoulder
Muscular Endurance is the ability of the muscle to exert force
Planking is to measure flexibility of the shoulder
3-Minute Step Test Measures the fitness of the heart and lungs.
Muscular Strength is the ability of your muscles to exert force over an
extended period of time

III.DEEPENING EXERCISE

1.5 PRODUCTIVE TEAMWORK

Strategy: THINK-PAIR-SHARE

Instructions:

Step 1: list three activities in each component

Step 2: communicate with your partner and share your answer with him/her and vice
versa.

Step 3: after which, come up with one answer.

Flexibility Muscular Strength Muscular Endurance Cardiovascular

Endurance

1.6 Knowledge Scanning

Instructions: Read and answer the question.

1. What are the bases of choosing the aforementioned activities?

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IV. SELF-DETERMINING PRACTICE

Instructions: answer the following question below? Write your answers on the space
provided. (5 points each per answer)

What components of health- related fitness are most important to a?

a. Marathon runner? WHY?

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b. Baseball batter? WHY?

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c. Gymnast? WHY?
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Criteria for essay:

Descriptions Points
Relevance to the topic 2 points

Sentence structure in terms of effectiveness 2 points

Spelling, punctuation, capitalizations, paragraphing 1 point

Total score 5points

V. REFLECTION

As a student, how can you improve your health-related components?

By doing its descriptions properly and seriously.

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References:

Aparado, C.R., Brebante, Z.R., Callo, L.R., and Dajime, P.F. (2016).
Physical Education and Health. Manila Philippines rex book store