FRANCISCO RAMOS NATIONAL HIGH SCHOOL

(Formerly Buayan National High School)

Concepcion, Kabasalan, Zamboanga Sibugay

LEARNING ACTIVITY SHEET

Quarter I, School Year 2021-2022
Name:________________________________________ Score:__________________
Grade and Section:____________________________ Date:__________________

PE & HEALTH 11
MELC and Code: Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment
participation and one’s diet. (PEH11FH-IIg-i6)
Topic/Title: Health Related Fitness – Barriers and Diet
References: DIWA senior High School Series (2016) Physical Education and Health. Makati Philippines:
DIWA Learning Systems Inc.
Callo, L.F. and Dajime, P.F., (Eds.) (2016) Physical Education and Health (volume1). Manila Philippines: REX
Publishing Company
Urbiztondo, S. M., Mangubat, A.S.,Tolitol, M. and Vergara L. (Eds.) (2016) Health – Optimizing Physical
Education: Fitness. Quezon City Philippines: VIBAL Group, Inc.

LESSON 1
Hello! Have a good day. Are you excited to be fit and fab? Let’s talk about fitness. But before that, a short overview
about the difference between Physical activity and Exercise is important for you to be guided with our topic.

Physical activity –is defined as bodily movements produced by the skeletal muscles that lead to energy expenditures.
Four Domains
 Occupational-these are work-related activities
 Domestic-these are activities done at home such as household
chores.
 Transportation-these are activities for travelling or commuting.
 Leisure time-these are activities for recreation.
Exercise- is a type or subcategory of physical activity. Therefore, it is incorrect to use physical activity interchangeably
with exercise because not all physical activities may be classified as exercise.
-it is planned, structured, repetitive bodily movements that someone engages in for the purpose of improving
or maintaining physical fitness or health.

Today, you will going to learn the importance of assessing our physical fitness status and have them compare with
that of specific standards. Are you ready? Let’s start!

Health-Related Physical Fitness

Health-related physical fitness is also called functional fitness because it helps ensure that a person will be able
to function effectively and meet the demands and tasks of everyday life.
There are three main components of health-related fitness:
1. Cardiovascular-respiratory endurance
-also known as aerobic power; refers to the ability of circulatory and respiratory systems to send oxygen to
muscles over an extended period. Activities like distance running and swimming require good cardio-respiratory
endurance.
2. Muscular fitness-this is classified as muscular strength, muscular endurance, and flexibility.
a. Muscular strength – this refers to the single maximum amount of force a muscle can exert against some
resistance. Activities that need good strength are lifting heavy weights and pushing and pulling a heavy box.
b. Muscular endurance – this refers to the capacity to move one’s body or an object without tiring. Some activities
that require muscular endurance include wall climbing and pull-ups.
c. Flexibility – this refers to the ability to move a joint smoothly through its complete range of motion that allows a
person to do bending movements without incurring injury.
3. Body composition- this refers to the measurement of body fat and muscle mass in the body. Body composition
metrics that are commonly used include body mass index (based on weight and height), skinfold measures (which
estimate body fatness), and body measurements such as waist and hip circumference.
 ACTIVITY 1
Directions: Identify the following components of exercise wether it is cardiovascular strength, muscular strength/
endurance, flexibility or body composition. Write your answer on the space provided.
1.____________________________ 2._____________________________ 3. ________________________

4.___________________________ 5. ____________________________

LESSON 2
Today, because of the flowing of different gadgets and machines that helps our work becomes easier and faster, we
tend to become dependent and lazy. That is why we need to learn the importance of physical activity by overcoming
the barriers in our life for us to survive the ordeal that we encounter every day, especially now that we are facing a
crisis due to pandemic.

Overcoming Barriers to Physical Activity and Exercise

Barriers
a.Lack of time
b.Social Influence
c.Lack of Energy
d.Lack of Motivation
e. Fear of Injury
f. Lack of skill
g. Lack of Resources
h. Weather conditions,
travel or vacation
Solutions
Monitor your daily activities for one week. Select activities requiring
minimal time, such as walking, jogging, or stair climbing.
Invite friends and family members to exercise with you. Plan social activities
involving exercise.
Develop new friendships with physically active people.
Schedule physical activity for times in the day or week when you feel
energetic.
Convince yourself that if you give it a chance, physical activity will increase
your energy level; then, try it.
Plan ahead. Make physical activity a regular part of your daily or weekly
schedule and write it on your calendar. Invite a friend to exercise with you
on a regular basis and write it on both your calendars.
Join an exercise group or class.
Learn how to warm up and cool down to prevent injury. Learn how to
exercise appropriately considering your age, fitness level, skill level, and
health status. Choose activities involving minimum risk.
Select activities requiring no new skills, such as walking, climbing stairs, or
jogging.
Take a class to develop new skills.
Select activities that require minimal facilities or e quipment, such as
walking, jogging, jumping rope, or calisthenics.
Develop a set of regular activities that are always available regardless of
weather (indoor cycling, aerobic dance, indoor swimming, stair climbing,
rope skipping, mall walking, dancing, gymnasium games, etc.)
 ACTIVITY 2
Directions: Identify the barrier to physical activity that corresponds to each statement. Write only the letter of the
correct answer on the space provided.
A. Lack of Time E. Fear of Injury
B. Social Influence F. Lack of Skill
C. Lack of Energy G. Lack of Resources
D. Lack of Motivation H. Weather Conditions, Travel, or Vacation

__1. A person cannot perform physical activity due to absence of equipment.

__2. You perform dance aerobics instead of jogging at the park due to heavy rain.
__3. Always think that physical activity will get you in shape and increase your energy level.
__4. You selected an activity that doesn’t require a long hour.
__5. Ask your peers or siblings to perform physical activity with you.

LESSON 3
The Science of a Healthy Diet
Aside from physical activity involvement, there are also another factor to consider that can help us become a
physically healthy individual. Do you want to know what it is? Come on! Let’s do this.

Nutrition is the branch of health that stresses the importance of food for growth and development, as well as in
lowering the chances of acquiring diseases and illness.
Nutrients are essential food substance that help our body function properly. It provides energy and facilitates growth
and repair of our cells. There are six types of nutrients: water protein, carbohydrates, fats, vitamins, and minerals.

Classifications of Nutrients

Micronutrients- nutrients
Macronutrients- required by that the body needs in smaller
the body in large amount. amount.
Ex. Ex.
Carbohydrates- main source A.Vitamins
of energy  Vitamin A
Fats- helps the body store  Vitamin B (thiamin,
and use vitamins riboflavin and niacin
Proteins- for growth and  Vitamin B6
repair of body tissues  Vitamin B12
Water- needed for waste  Vitamin E and C
removal and regulates  Folate
temperature B. Minerals
 Iron
 Calcium
 Zinc

TIP

Aside from healthy foods, you must also drink….

W-ill help lubricate the tissues, organs and joints.

A-voids dehydration

T-emperature regulator

E-nable to supply the nutrients to the body

Poor dietary habits occur when a person does not follow the principles of good nutrition-adequacy, balance, and
variety.
a. Adequacy refers to moderate amount of nutrients needed to maintain a normal body function.
b. Balance refers to the correct combination of nutrients.
c. Variety refers to the consumption of different types of food products.

Poor dietary habits lead to malnutrition, resulting in stress, tiredness, sleep deprivation, weak brain functions,
indigestion, and heart problems. It adds up to the risk of developing diseases and health problems such as:
*Obesity *Type-2 diabetes
*Tooth decay *Osteoporosis
*High blood pressure *Certain types of cancer
*High cholesterol *Depression
*Heart disease and stroke *Eating disorders

Evaluation
Direction: Write only the letter of the correct answer on the space provided.
___1. Which of the following best describes poor dietary habit?
A. A person who takes multivitamins.
B. A person who doesn’t perform exercise.
C. A person who does not follow principles of good nutrition.
D. A person who goes to the nutritionist and ask for the best diet.
___2. What is the best fluid needed to hydrate our body?
A. Drink carbonated drinks
B. Eat plenty of protein
C. Drink plenty of water
D. Drink a cup of coffee
___3. What are essential food substances that provide energy and facilitates growth and repair of our cells?
A. Nutrients
B. Nutrition
C. Fats
D. Carbohydrates
___4. What is the best example of protein food?
A. Rice
B. Corn
C. Oats
D. Meat
___5. What is the most important meal of the day?
A. Lunch
B. Breakfast
C. Dinner
D. Merienda

PREPARED BY:
EMERALD AREVALO MANZANAL