PHYSICAL EDUCATION

Essential Lesson 2: Aerobic Fitness

● ESSENTIAL LEARNING OUTCOME

After this lesson, you will be able to perform aerobic exercises and identify the importance of aerobic
fitness.

● LECTURE NOTES
How often do you exercise? What kind of exercise do you do? In this lesson, you are expected to
perform some exercises and learn the value of aerobic fitness.
First, you should learn some vocabulary words that are used in this lesson.

Key Vocabularies:
a. Aerobics – refers to how an individual uses oxygen to exercise or perform physical activities.
b. Aerobic fitness – is the capacity of an individual to exercise or do aerobic activities for a prolonged period.
c. Endorphin – your body’s natural pain reliever which your body produces in response to
stress and discomfort.
d. Circulatory system – is the transport system of the body. It is composed of the heart, the blood vessels
and the blood. It is also known as the cardiovascular system.
e. Cardiorespiratory endurance – a measurement of how well your heart, lungs, and muscles work together.

What is Aerobic Fitness and how can this benefit the body?
1. Aerobics is a form of exercise where it involves your whole body in a specific movement
from point a to b.
2. Children aged 5 to 12 years need to do at least 60 minutes of moderate to vigorous intensity physical
activities every day. You should include a variety of aerobic activities as well as also activities that
strengthen muscles and bones.
3. Aerobic has a lot of good benefits that can aid you in your life such as:
 moderates your blood flow by pumping your heart through exercise.
 boots the production of endorphins.
 improves your physical health which is good to your circulatory system and cardiovascular endurance.
 Lower levels of body fats
 Stronger bones and muscles

These are some aerobic exercises:

● arm swing ● lunges

● arm rotation ● jumping jack

● hip rotation ● invisible jump rope

 ● high knee

● ESSENTIAL QUESTIONS

Answer the following questions. Answers to these questions may either be explicitly seen within, or
implied by the paragraphs.

● What is Aerobics? Give examples of aerobic exercises.

____________________________________________________________________________
_____________________________________________________________________________
____________________________________________________________________________

II. Practical Activity

A. Perform the following aerobic moves:

Components Measure: Cardiovascular endurance (16 counts)

1. Inhale/Exhale 6. High knee

2. Jog around your area 7. Lunges
3. March in place 8. Make low jumps
4. Arm swing 9. Jumping jacks
5. Arm rotation 10. Invisible jumping rope

● CONTEXTUALIZING ACTIVITIES
Write at least 2-3 sentences to answer the following questions.

1. How does aerobic exercise improve the blood circulation of the body?
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

2. Why aerobic is important to one’s health?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

 RELATED READINGS
Baarde, Maria Clara G. et’al, 2019. Keeping in Touch with MAPEH 6, Quezon City. Philippines: Sunshine
Interlinks Publishing House Inc.
“Aerobic Dance Workout | Basic Aerobic Exercise 2022.” YouTube, YouTube, 25 May 2022,
https://www.youtube.com/watch?v=RqUSTCiknAA.
“Aerobic Dance Steps | P.E. Examination | yeah3x by Chris Brown.” YouTube, YouTube, 25 May 2022,
https://www.youtube.com/watch?v=IRAM52i6K7M.

HEALTH
Essential Lesson 1: DESCRIBES PERSONAL HEALTH ISSUES AND CONCERNS

● ESSENTIAL LEARNING OUTCOMES

After this lesson, you are expected to be able to:
● Identify the common personal health issues and concerns.

● Appreciate the importance of preventing and managing your health concerns and issues.

● LECTURE NOTES

Having a healthy body requires attention and effort to improve the quality of life and keep you free from
diseases. Therefore, in this first lesson, you will learn about the “Personal Health Issues and Concerns” in
order for you be aware of the common diseases/illnesses. As a result of your exploration, you will also
recognize medical professionals who specializes each disease/illness.

PERSONAL HEALTH ISSUES AND CONCERNS

Personal health issues and concerns are any health conditions or concerns any individual has. It is
everyone’s responsibility to keep him/herself healthy. To do that, you should observe and monitor the
following about yourself very well.

● HEIGHT
Height is important in measuring growth. A person’s height should correspond to his/her age. If
it is below the standard deviation for the age, the person is most likely suffering from stunted
growth.
● WEIGHT

⮚ Body Mass Index (BMI) is the measurement of the body fat based on one’s height and
weight. It helps people determine whether they are normal in weight, underweight,
overweight or obese.
a. Normal weight is the healthy and desirable weight of a person based on his/her age.
b. Underweight is a condition where a person does not have enough body fat
c. Overweight is a condition where a person has too much body fat.
d. Obesity is the condition where the stored fats of one’s body weight exceed 30%

BMI formula: BMI= body weight in kilograms BMI= 75.5 kg d

Height in meters2 1.68m x 1.68m

= 75.5 kg d

2.8224 m2

= 26.75 kgm2 (overweight)

BMI categories:

Note: The formula for BMI should be written correctly. The table for BMI should be
placed below the computation.

● EYE DISORDERS

⮚ Astigmatism is a condition wherein the person experiences blurry or distorted vision.

This is caused by an uneven cornea, which affects light enters the eye. Aside from
changes in vision, astigmatism also causes headache and eye strain, especially after
doing visual activities like reading and watching T.V.

⮚ Myopia is a condition wherein a person has trouble clearly seeing distant objects.
Also called nearsightedness, myopia is caused by abnormalities in the cornea, lens,
or eyeball.
⮚ Hyperopia is also known as farsightedness; this condition is the opposite of myopia. A
person with hyperopia has difficulty seeing or focusing on nearby objects.
⮚ Xerophthalmia is a condition wherein the eyes fail to produce tears because of the
abnormal drying of the conjunctiva. It is also known as dry eyes.
 ⮚ Strabismus is also known as crossed eyes; this is a condition in which the eyes do not
align with each other properly when looking at an object

For any concerns about your eyes, you can consult the following eye doctors:

✔ Optometrists. They examine eyes for both vision and health problems, and correct
refractive errors by prescribing eyeglasses and contact lenses. Some optometrists
also provide low vision care and vision therapy.
✔ Ophthalmologists. They are trained to perform eye examinations, diagnose and
treat eye diseases, prescribe medications and perform eye surgery. They also write
prescriptions for eyeglasses and contact lenses.

● AUDITORY PROBLEMS

⮚ Impacted cerumen. Your ears produce earwax, also called cerumen, which helps in the
natural cleaning of the middle ear and lubrication of the ears. However, when the wax
gets pushed towards the eardrum, it becomes impacted and accumulates inside the ear.
This may cause itching, pain, or partial hearing loss if the impacted earwax is not
removed.
⮚ Otitis media is also known as acute otitis media (OAM). It is an infection or swelling of
the middle ear, which is just behind the eardrum, when mucus is trapped inside. It is a
very common ear infection among children and may require antibiotics or even surgery.
⮚ Otitis externa refers to the infection in the outer canal of the outer ear. This condition is
also common among children who are usually exposed in high-moisture environments,
especially in warm climates. Excessive moisture in the ear allows growth for
microorganisms, which can cause infection, and may later result to irritation of ear
canal.

The ear doctor that you may consult for ear disorder is the Otolaryngologist (ENT), who
treats issues in your ears, nose, or throat as well as related areas in your head and neck.
He/she is usually called ENT for short. Otolaryngologist treats ear condition, such as an
infection, hearing loss, or trouble with balance.

● SKIN, HAIR, and NAIL DISORDERS

 ⮚ Sunburn - refers to the damage of the skin caused by ultraviolet (UV) rays from the sun.
When exposed under the sun for a long period of time, the skin becomes red and
irritated from the burn. Sometimes, severe sunburn may cause swelling and blisters.
⮚ Dandruff- is the flaking of the skin on the scalp and is commonly accompanied by
itchiness. Dandruff may be caused by the dryness of the skin due to insufficient cleaning,
shampooing too often, sensitivity to hair products, and growth of fungi. Dandruff is
neither contagious nor serious but it may cause discomfort due to itching.

⮚ Corn and calluses. Calluses are dry hardened, thick bumps on the skin that usually
develop on the soles of the feet, under the heels or balls, or on the palm or knees.
Corns, which are also thick and rough skin, resemble calluses but are much smaller and
can be painful when pressed.
⮚ Ingrown toenails- this happens when the sides of a toenail grows through the soft skin
surrounding it. The nail pierces the skin, which causes the skin to be red and tender. The
tender part of the skin eventually become swollen and painful.
For skin, hair and nail disorders, you can consult a dermatologist.

✔ Dermatologist is the medical expert you should consult if you have any
significant problem with your skin. Dermatology is the science that is
concerned with the diagnosis and treatment of diseases of the
skin, hair and nails.

● POSTURE AND SPINE DISORDER

⮚ Scoliosis is the condition in which the spine has an abnormal sideways curve. In extreme
cases, the curving of the spine can affect breathing and must be corrected by using rigid
back braces or through surgery.

⮚ Hyper lordosis- This is the excessive inward arching of the lower part of the spine,
causing pain and sometimes, immobility. This condition may be improved through back
braces and therapy.

⮚ Kyphosis- this is the abnormal outward curving of the spine that creates a hump-like
shape on the person’s back. Mild Kyphosis is more common. Severe cases can cause
 extreme pain and discomfort. Body functions like breathing and digestion can be
hindered too.
For any concerns about posture and spine disorder, you may consult an orthopedist.

✔ Orthopedists are board-certified surgeons who specialize in problems—from

head to toe—of the musculoskeletal system. They might address conditions
such as ruptured discs, scoliosis or other types of neck or low back pain.

● ORAL AND DENTAL PROBLEMS

⮚ Tooth decay is also called dental caries or cavities. Tt is the gradual breakdown of the
teeth caused by plaque. Plaque is sticky, slimy substance made up of bacteria. When
plaque cling to the tooth, it eats away the enamel until it bores a hole into the tooth.
Cavities can be treated by cleaning the tooth and filling it with dental fillings that are
usually made of amalgam, resin, or other alloys.
⮚ Gingivitis is a disease wherein the gums become tender, red, swollen, and starts to
bleed. Gingivitis can be prevented with good oral hygiene. Otherwise, untreated
gingivitis can lead to periodontitis and tooth loss.
⮚ Periodontitis occurs when the bones that support the teeth become inflamed. This is
mainly due to plaque and tartar buildup at the base of the teeth. People with
periodontitis may have tender, bleeding, and swollen gums, bad breath, and loose
teeth.
⮚ Halitosis is also known as bad breath; this condition is caused by bacteria that
proliferate in your mouth when you do not brush and floss your teeth. Eating food with
a sharp pungent smell, like garlic, can also worsen bad breath. Halitosis can also be
caused by disease affecting the gums, throat, and stomach.
⮚ Malocclusion is a condition wherein the upper and lower teeth do not properly fit
together. Malocclusion can lead to:

o Overbite -when the lower teeth bite into the roof of the mouth,
o Underbite -when the lower front teeth are more forward than the upper front
teeth
o Crossbite- the upper teeth fit into the wrong side of the lower teeth
o Rotation- a tooth turns out of its position
o Transposition- when a tooth grows in another one’s place.

For your concerns about your oral and dental health, you may consult a dentist
 ✔ Dentist is a physician whose practice is in the field of dentistry. This involves the
mouth, teeth, gums and related areas.

● ESSENTIAL QUESTIONS
After reading the Lecture Notes, answer the following questions.
Directions: Read and analyze each question. Write meaningful statements showing your understanding
or idea regarding each question.

1. How often do you visit a dentist? What concerns or problems do you usually
address during your dental appointment?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________

2. Without going to the dentist, can you tell when something is wrong with your
teeth or gums? Give examples.
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________

3. Describe what the doctor (dentist / dermatologist / otolaryngologist /

orthopedist / ophthalmologist) does when you go for a check-up. Specify which
doctor and write down your experiences during your check-up.
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
________________________
● FORMATIVE TEST
I. Directions: Categorize the disorders from the box below by identifying the affected body parts.
Write MT for mouth and teeth, EA for ears, EY for eyes, PS for posture and spine, and SH for skin
and hair. (15 points)

DISORDER BODY PART DISORDER BODY PART

1. impacted earwax 9. crossbite

2. nearsightedness 10. Otitis externa

3. Gingivitis 11. Farsightedness

4. Dandruff 12. crossed eye

5. Kyphosis 13. Halitosis

6. Sunburn 14. Astigmatism

7. Otitis Media 15. Scoliosis

8. Cavities - -

● CONTEXTUALIZING ACTIVITIES
Directions: Draw 5 things or routines that you need in order to have healthy body. Write some
thoughts about your drawings. You may add some colors to your drawings. (15 points)

RELATED READINGS
● Prudente, Shanie L. “personal health issues and concern”, from
https://drive.google.com/file/d/1m9jyRkAfQHXfsRHFJla6XOcfjQFo8-OB/view
● Baarde, Maria Clara, G., 2019. Keep in touch with MAPEH 6. Quezon City: Sunshine Interlinks Publishing House. Inc. Personal Health Issues and
Concerns p. 270

HEALTH
Essential Lesson 2: SELF-MANAGEMENT SKILLS

● ESSENTIAL LEARNING OUTCOMES

After this lesson you should be able to:
● Demonstrate the different self-management skills to prevent and control personal and health
issues and concerns
 ● Value the importance of having a healthy lifestyle.

● LECTURE NOTES
In the previous lesson, you learned about the “Personal Health Issues and Concerns”. As a continuation,
in this second lesson, you will learn and acquire the self-management skills that will help you prevent
having the diseases/illnesses. You will focus on the activities that will keep your body active and healthy.
SELF-MANAGEMENT SKILLS

It is always important to take care of one’s health. There is no greater possession in this world than
having a “good health”. To prevent and manage health issues and concerns, one should develop a
comprehensive well-being strategy. Self-management and self-disciple are related to each other.
Without a persistent self-disciple skill, self-management will not become effective. Therefore, a person
with a successful self-management embodies a habitual self-discipline skill.

Self-management is the management of or by oneself. It is also taking responsibility for one's own
behavior and well-being.

Self-discipline is the key to managing your health. Through proper nutrition, good hygiene, regular
exercise, sufficient sleep and rest, and proper posture, you will be able to manage your personal well-
being responsibly.

The following are some of the things to consider in developing self-management skills:

❖ PROPER NUTRITION:

✔ Nutrition is the study of food and how it is used by the body. Food contains nutrients which
are chemical substances with specific uses in the body.
✔ You have long learned that an essential key to good health is having a healthful nutritious
diet. Certain food is rich in specific nutrients while some are not healthy at all. You should
know how to eat the right kind of food in moderation.
✔ If a person feels sick, weak, and unable to do physical activities, he or she may not be getting
the nutrition and energy the body requires to be able to do daily activities. Be sure to
regularly consume foods that build muscles, give energy, and provide vitamins and minerals
to the body.
 MALE MALE FEMALE FEMALE

RECOMMENDED DIETARY ALLOWANCE 9-13 14-18 9-13 14-18 YEARS OLD

YEARS OLD YEARS OLD YEARS OLD

Vitamin E 11 mg 15 mg 11 mg 15 mg

Vitamin B3 12 mg 16 mg 12 mg 14 mg
VITAMIN
Choline 375 mg 550 mg 375 mg 400 mg

Vitamin C 45 mg 75 mg 45 mg 65 mg

Calcium 1300 mg 1300 mg 1300 mg 1300 mg

Phosphorous 1250 mg 1250 mg 1250 mg 1250 mg

MINERALS
Magnesium 240 mg 410 mg 240 mg 360 mg

Iron 8 mg 11 mg 8 mg 15 mg

Zinc 8 mg 11 mg 8 mg

source:http://www.healthsupplementsnutritionalguide.com/recommended-daily-allowances

❖ PROPER HYGIENE:

✔ Good hygiene means maintaining personal cleaning habits like taking a bath, brushing

and flossing the teeth, trimming the nails, changing clothes, and frequent hand washing.

✔ It also involves preventing disease-causing germs from spreading through the

contamination of food items and personal belongings. Aside from frequent hand
washing, this can be done by covering your nose and mouth when sneezing or coughing.

❖ ORAL CARE:
 ✔ You should brush your teeth at least twice a day and regularly floss to help prevent

tooth decay, halitosis, bacterial sores, and other gum problems. A visit to your dentist
every six months is also beneficial to keep your oral health in check.

✔ Having fresh breath and clean teeth also makes you feel more confident, especially

when speaking to other people.

❖ REGULAR PHYSICAL ACTIVITIES:

✔ Physical activities involve exercise, active sports, and other activities that work your

muscles like dancing, riding a bicycle, gardening, and others. You need to engage in
regular physical activities to stay fit and strengthen your bones and muscles.

✔ Engaging in physical activities facilitates the circulation of blood and oxygen in the body,

the excretion of toxins by sweating, and the strengthening of cardiac and lung muscles.
Being active decreases the risk of cardiovascular diseases and improves your endurance,
balance, and agility.

❖ ENOUGH REST AND QUALITY SLEEP:

✔ Our body requires an average of 8 hours of sleep every night, but you may also take short

naps and rests throughout the day, depending on how much or how strenuous your
activities are.
 ✔ Our body is composed of different parts with specific functions. These parts work together

in order for you to do your tasks every day. After some time, your muscles get tired and
require a number of hours of rest in order to recharge from fatigue or any injury before it
can be ready for another day of activities.

❖ GOOD POSTURE:

✔ Maintaining good posture when sitting, standing, or walking maintains the alignment of your

body parts, which in turn lets your organs work properly. Breathing and other bodily
functions are improved. Proper posture creates a good impression and makes you look
strong and confident.

✔ Bad posture causes head, neck, and shoulder pain, and can aggravate spine conditions like

scoliosis and lordosis.

✔ Always maintain a straight back and prop up your neck so your head and shoulders do not

droop forward. Some exercise like yoga, tai chi, and dancing can help you achieve good
posture.

● ESSENTIAL QUESTIONS
Directions: Write the appropriate answer to complete each sentence. Choose your answer from
the choices in the parenthesis ().

I ___________ eat a healthy diet. (always, sometimes, seldom, never)

I ___________ observe good hygiene. (always, sometimes, seldom, never)

I ___________do exercise to be fit. (always, sometimes, seldom, never)

I ___________get enough rest. (always, sometimes, seldom, never)

 I ___________maintain proper posture. (always, sometimes, seldom, never)

● CONTEXTUALIZING ACTIVITIES
Directions: Write an essay about your hobbies and experiences that kept you active and
healthy at home during the pandemic. Your essay must contain 10 to 15 sentences.

● RELATED READINGS

● Prudente, Shanie L. “Self management Skills”, from

https://drive.google.com/file/d/1h1kIGPsO-fYbzy7rCgnNHx3DJ6cpa7zx/view
● Baarde, Maria Clara, G., 2019. Keeping In Touch with MAPEH 6. Quezon City: Sunshine Interlinks
Publishing House.Inc. Prevention and management of Health issues and Concerns p.276