Lesson

Fuel-Up: Boosting One’s

Performance
2

Source: https://www.google.com/search?q=health-related+fitness%
WHAT I NEED TO KNOW

At the end of the week, students will be able to:

1. Understand the meaning of nutrition and its importance to the body.

2. Identify the impact of nutrition on health and performance.
3. Develop a nutritious meal plan to increase performance.

WHAT I KNOW

Activity 1. Pre-Assessment

Multiple Choice. Choose the letter of the correct answer. Write your answer on a
separate sheet of paper.

1. It promotes muscle growth and recovery, and increase muscle strength and
mass.
A. Vitamins and minerals C. Protein and exercise
B. Protein and energy D. Well-trained muscles
2. A mineral that works with calcium to maintain strong bones and teeth.
A. Carbohydrates C. Phosphorus
B. Cholesterol D. Magnesium
3. It is found in most process foods, contributes to high blood pressure and other
major diseases.
A. Vitamin C C. Calcium
B. Sodium D. Dietary Fiber
4. It is found in citrus fruits; helps promote a healthy immune system.
A. Vitamin C C. Calcium B. Sodium
D. Dietary Fiber
5. These are known as the micro nutrients.
A. Water soluble vitamins and fat-soluble C. Protein, carbohydrates, fats
B. Minerals and vitamins D. Starch, fiber, sugar
WHAT’S IN

In previous lesson the students was able to learn the five (5)
health-related components and identify various exercises for each by
performing a circuit training design.
WHAT’S NEW

Activity 1: Food Hub

Direction: Take photos of ten (10) affordable and readily available nutritious foods.
(To be submitted to your teacher.)

WHAT IS IT

The food we eat plays a vital role in how we look and feel. Regular exercise is
important but according to research, nutrition has the largest impact on our fitness.
Using food as our medicine has become a popular theme for health improvement.
The trend is now to focus on healthy food intake as a primary fitness goal. When
healthy eating habits become a lifestyle, we are healthier and happier. Eating right
allows us to reduce body fat, lose a few pounds, feel more confident and reduce our
risk of illness.
Frequent studies are indicating healthy food intake as the most important part
of our fitness programs. Some physicians are teaching healthy eating habits and
lifestyle as a way to improve overall health by reducing obesity and related disease.
Nutrients-dense foods, or “super foods”, include lean proteins, healthy
carbohydrates, and fats essential to our health. Super foods are rich source of
vitamins, minerals, and antioxidants.

WHAT’S MORE

Activity 2. Eating On-the-Go

Direction: Make a weekly healthy habit plan using the given format below.

Healthy Habit Day Date Remarks

(completed/not
completed)
Drink 8 glasses of water
 WHAT I HAVE LEARNED
Eat at least 1 fruit
Eat at least 1 vegetable
Good nutrition can enhance performance. A well-planned, nutritious diet
Drink 1 glass of milk
should meet most of the vitamin and mineral needed by an individual and
No soft drinks
provide enough protein to promote muscle growth and repair. Water is a great
No junk foods
choice of fluid to help performance and prevent dehydration.

WHAT I CAN DO?

Activity 4. Game-Day Nutrition

Direction: Prepare a sample of a healthy affordable meal from a local garden.

Present your meal through video coverage by giving emphasis on the nutritional
benefits of the ingredients used. (Submit your output to your teacher through his/her
FB messenger.)

Notes to the Teacher

Use the rubric below to evaluate the output of Activity 2. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the
learner).
Rubric for Individual Performance
Criteria Rating

4 3 2 1
Content The student The student The student The student did not
correctly correctly correctly identified correctly identify any
/Information identified identified some healthy food healthy food choices
excellent healthy food
choices
healthy food choices
choices
Interpretation The student The student The student The student did not
created an created a good created create well-balanced
(transferred well-balanced somewhat menu plan according
extremely well-
knowledge) balanced menu menu plan wellbalanced to their
plan according according to their menu recommended Food
to their recommended plan according to Pyramid
recommended Food Pyramid their
recommended
Food Pyramid
Food Pyramid
Details The student The student The student The student did not
accurately described a described some describe the serving
described all the good amount of correct serving sizes and correct food
serving sizes correct serving sizes and correct groups
and sizes and food groups
correct food correct food
groups groups

SUMMARY

This module aims to help the students to be health conscious and

being aware of their food choices. The knowledge in the components of
health-related fitness helps the students to remember what to focus on in
maintaining their level of health and wellness. Their understanding on
the impact of food in the body aids to develop healthy individuals and
healthy communities.

POST-ASSESSMENT

Multiple Choice. Choose the letter of the correct answer. Write your answer on a
separate sheet of paper.

1. Which component of health-related fitness involves the range of motion in and

around your joint?
A. Cardio-respiratory endurance C. Flexibility
B. Body Composition D. Muscular strength
2. The health-related component of fitness that covers what the body type is
composed of.
A. Muscular Endurance C. Cardio-respiratory endurance
B. Flexibility D. Body Composition
3. The ability of your muscles to exert force in a short period of time.
A. Muscular Strength C. Flexibility
B. Muscular Endurance D. Cardio-Respiratory endurance
4. The ability of your muscles to exert force for an extended period of time.
A. Muscular Strength C. Flexibility
B. Muscular Endurance D. Cardio-Respiratory endurance
5. The ability of your heart to pump blood and lungs to receive oxygen in order to
sustain in an activity for a long period of time.
A. Muscular Strength C. Flexibility
B. Muscular Endurance D. Cardio-Respiratory endurance
 6. It promotes muscle growth and recovery, and increase muscle strength and
mass.
A. Vitamins and minerals C. Protein and exercise
B. Protein and energy D. Well-trained muscles
A mineral that works with calcium to maintain strong bones and teeth.
C. Carbohydrates C. Phosphorus
D. Cholesterol D. Magnesium
7. It is found in most process foods, contributes to high blood pressure and other
major diseases.
A. Vitamin C C. Calcium
B. Sodium D. Dietary Fiber
8. It is found in citrus fruits; helps promote a healthy immune system.
A. Vitamin C C. Calcium
B. Sodium D. Dietary Fiber
9. These are known as the micro nutrients.
A. Water soluble vitamins and fat-soluble C. Protein, carbohydrates, fats
B. Minerals and vitamins D. Starch, fiber, sugar
10.These are known as the micro nutrients.
A. Water soluble vitamins and fat-soluble C. Protein, carbohydrates, fats
B. Minerals and vitamins D. Starch, fiber, sugar