Directions: Read and understand carefully and write the letter of the correct answer.

EXERCISE FOR FITNESS

1. This physiological indicator is referred as the rate or speed of doing physical activity.
This means that a person can take it slow when engaged in physical activities or do
them quickly.
A. Heart rate C. Rate of perceived exertion
B. Pacing D. Principle of training
2. Heart rate provides a good indicator of the relative challenge experienced during
physical activity. What is the recommended minimum training intensity to produce
health, wellness and fitness benefits?
A. 65 to 85 percent C. 35 to 59 percent
B. 80 to 90 percent D. 45 to 65 percent
3. The following are classified as physiological indicators EXCEPT _______.
BEGIN A. xertion Rate C. Rate of Perceived Exertion
B. Heart Rate D. Pacing
When you engage in physical activities for health and fitness improvements,
you need to monitor the effort you are giving. This is because the effort given in 4. Which of the following statement is NOT true?
doing physical activities contributes to the achievements of your fitness goals. By A. Heart rate is the number of times a person’s heart beats per minute.
monitoring your effort, you will be able to know if you are reaching at least a B. Pacing regulates your participation in physical activity through gradual and careful
moderate intensity level and at most a vigorous one. introduction of changes in the physical activity.
C. Once you get more and more fit, the benefit you get for each additional amount of
Remember, it is important that your body is challenged to do more than activity is the same as before.
what it is used to for changes to occur. If the physical activity you do is too easy for D. Assessment of the intensity of exercise is based on how you feel.
your body, changes would be minimal. Hence, your body should be challenged. You 5. Determine which statement best describes threshold of training.
need to sustain moderate to vigorous intensity of physical activity in order to achieve A. It is the maximum amount of force a muscle can produce.
your goal. B. It refers to the cause of excessive training.
C. It begins and ends to the point where the physical activity becomes
counterproductive.
YOUR TARGETS D. It is the minimum amount of physical activity necessary to produce changes or
evelopment.
6. Knowing your own limits is a preventive measure of overexertion. Which of the following
is the best indicator that you are over the limits?
At the end of this module, you are expected to: A.Sweating C. Fatigue
1. analyze physiological indicators such as heart rate, rate perceived exertion B. Dehydration D. All of the above
and pacing associated with MVPAs to monitor and/or adjust participation or
effort; 7. It happens when your body’s temperature drops to dangerously low levels because of
2. observe personal safety protocol to avoid dehydration, overexertion, hypo the cool environment.
and hyperthermia during MVPA participation; and A. Hypothermia C. Dehydration
3. demonstrate proper etiquette and safety in the use of facilities and B. Hyperthermia D. Overexertion
. 8. This physiological indicator occurs when your body loses more water than you take in.
A. Overexertion C. Sweating
B. Urinary Tract Infection D. Dehydration
FITNESS Competencies: 2
1. Analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated with MVPAs to monitor and/or
GENERAL INSTRUCTIONS: Do not write anything on this module.
adjust participation or effort; (PEH11FH-lk-t-9)
2. Observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA participation; and
All answers must be written in ONE WHOLE INTEMEDIATE
(PEH11FH-lk-t-10)
3. Demonstrate proper etiquette and safety in the use of facilities and equipment. (PEH11FH-LA-T-12)
PAD. 9. What is the correct formula for maximum heart rate?
A. Subtract your age from 220 C. Add your age to 220
1 B. Divide your age by 220 D. Multiply your age by 220
10. Which of the following is not considered as a way of avoiding physical
TRY THIS overexertion?
Pre-Test A. Take frequent breaks from hot environments or strenuous activity.
B. Replenish electrolytes lost through sweat with sports drink or enhanced
 water. requires the most level of effort to accomplish and 5 th if the physical activity require
C. Drink enough water and other fluids. least level of effort.
D. All of the above reasons
11. It is the set of conventional rules of personal behavior in polite society, usually
in the form of an ethical code that delineates the expected and accepted
social behaviors that accord with the conventions and norms observed by the
2. Running uphill for 15 minutes _______________
society.
A. Rules C. Etiquettes
B. Regulations D. Morals
12. What is the proper etiquette when using equipment while others are waiting?
A. Keep others waiting while you rest.
B. Put all equipment away from others.
C. Allow others to work in between your sets.
D. All of the above 3. Walking in the mall ________________
13. To develop harmonious relationship with others during physical activity, the
following are proper etiquette EXCEPT
A. understanding and upholding the rules of using the facility
B. avoiding making excessive noises, remember constant noises can annoy
others
C. practicing proper hygiene during and after the physical activity
D. not allowing others to borrow equipment in between sets 4. Competitive badminton

14. Which of the following statements best describes good hygiene during for 30 minutes
physical activities?
A. regular bath to avoid offensive body odors during physical activities
B. washing hands before and after the physical activities
C. wiping down equipment before and after using
D. all of the above 5. 3 on 3 basketball for 30 minutes ________________
15. Which of the following is NOT considered as proper etiquette inside the fitness
venue?
A. Avoid dropping equipment.
B. Use equipment properly according to instructions.
C. Exercise in walking areas as long as you want.
D. Do not disturb others while doing the activities

3
Draw the emoji if the picture resembles proper etiquette in a fitness facility
while draw emoji if it does not.

DO THIS

“Rank ‘Em!”

Directions: Rank the following physical activities according to the Level of effort one
would have to exert to accomplish them. Rank first (1 st) if the physical activity
 demands you place on your body. The more demanding your physical activity is the faster the
heart rate.

1. 2. Each time your heart beats, it pumps blood into the arteries of your body. The surge
of blood causes a pulse which is what you feel by holding your fingers against an artery. The
major arteries that are easy to locate and frequently used for pulse counts are the radial artery
(just below the base of the thumb) and the carotid artery but locating the radial artery is easier
for others.

To determine the pulse rate, locate your pulse using

your index and middle fingers. Press gently to feel the pulse.
Count the number of beats in 10 seconds and multiply by 6 to get
your number of beats per minute. The 15-second count is also
used by multiplying by 4 to get the number of beats per minute.
3.
The heart rate provides a good indicator of the relative challenge experienced during
physical activity. Using the heart rate as a physiological indicator, maximal heart rate (max HR)
is typically used. Recommendations for physical activity indicate that physical activities used as
exercises should be between 60 to 80 percent of your max HR to maintain or improve
cardiovascular fitness. This means that for each exercise, getting the max HR and the heart
rates equivalent to 60 to 85 percent of max HR are important in achieving your fitness goals.
Think of it as 60% heart rate is your moderate intensity and 85% heart is the limit of your
vigorous intensity.

4. 5.

Process Questions:

1. How do you exercise inside the gym facility?

2. Are you aware of proper etiquettes and safety measures inside the fitness
facility? Take note of the concept of the threshold of training and target zone. The threshold of training
is the minimum amount of physical activity (frequency, intensity, and time) necessary to
3. What do you think are the proper etiquettes and safety measures in the use of produce benefits. The target zone, on the other hand, begins at the threshold of training and
stops at the point where the physical activity becomes counterproductive.
facilities and equipment?
You can think of the threshold of training as American College of sport Medicine’s (ACSM)
minimum recommendation of training intensity (60%) and the target zone ranging from 65 to 85
percent training intensities by following several steps.
5
According to Hoeger and Hoeger (2011), research indicates a more favorable prediction using
the computation below than the equation 220 – age.
6

KEEP THIS IN MIND Here are the steps to get your target heart rate.
1. Estimate your maximal heart rate (max HR/MHR) according to
the following formula:
maxHR/ MHR = 220 – your age
Physiological Indicators
2. Check your resting heart rate (RHR) sometimes in the
1. Heart rate evening after sitting quietly for 15 to 20 minutes. You may take
Also known as pulse rate, this is the number of times a person’s heart pulse for 10 seconds and multiply by 6, or take it for 15
beats per minute. It indicates the effort your heart is doing based on the seconds and multiply by 4 to get the number of beats per
minute.
3. Determine the heart rate reserve (HRR) using this formula:
HRR = MHR – RHR
4. Calculate the training intensity at 30, 40, 60 and 85 percent. Multiply HRR by the respective
0.30, 0.40, 0.60, and 0.85, and then add the HRR to all four training intensities. Example:
60% training Intensity = HRR x 0.60 + RHR
2. Rate perceived Exertion (RPE)
This is an assessment of intensity of exercise based on how you feel. It is basically a
subjective assessment of effort which ranges from 6 (very, very light ) to 20 (very, very hard)
with 1 point increments in between. The target zone for aerobic activity is from 12 to 16.
Depending on the fitness of an individual, pacing may be through frequency, intensity, and time
of doing physical activities. The normal frequency could be 3 to 4 times a week which can be
increased or decreased depending on the changes done in intensity and time. If intensity is
increased, frequency and time could be decreased, or vice versa.
You must be able to pace your participation in physical activities well so that you will benefit
more and not get injured. Remember to listen to your body, so pace yourself if needed.
Personal Safety Protocols
As you engage in moderate to vigorous physical activity, you need to observe some personal
safety precautions to avoid certain condition related to physical activity participation. These
conditions should be taken seriously because each poses health risks to an exerciser.

If you are engaged in physical activity, you rate your effort level based on how light or how hard
you perceive it. A rating of 6 means that your effort level is “very, very light” while a rating of 18
means that your effort level is “very, very hard”. Think of each rating in the RPE as a reflection
of your heart rate during the physical activity, that is, when multiplied by 10. This means that an
RPE of 6 is about a heart rate of 60 while an RPE of 18 is about 180 beats per minute. Since
an RPE of 6 means your heart rate is only at 60 beats per minute, your physical exertion is
very minimal, while an RPE of 18 means that your heart is doing 180 beats per minute, pushing
1. Dehydration
This refers to the excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation.
During participation in physical activities, the body regulates its temperature
depending on the intensity of the activity. During the moderate to vigorous
physical activities, the body perspires or sweats and you get thirsty.

yourself to the limit. Sweating

On a normal day, the body loses about 2.5 liters of water from the lungs and
A practical way to know your level of effort is to try singing or talking while engaged in skin, from urine, feces, and from perspiration. The body must replace this
physical activity. If you are still able to sing during Ratings of Perceived Exertion through proper hydration. To offset fluid losses, it is suggested that 150 to 250
physical exertion, then the RPE is probably just (RPE) ml of fluid should be taken every 15 minutes.
between 6 to 8. However, if you cannot hold the Rating Description
conversation, then the level of effort is high and the 6 Thirst
RPE is probably between 14 to 17. Very, very light Thirst is a sensation of dryness in the mouth and throat associated with a
7
8 desire for liquids. Maintaining water balance is an important consideration
If you are jogging and are still able to sing, Very light during exercise. Physical activity results in increased heat production, and evaporation of sweat
you could jog a bit faster to increase RPE. However, if 9
from the skin.
you cannot talk anymore, you could lower the effort 10
Fairly light
level by jogging slower or inserting brisk walk between 11
2. Overexertion or Overtraining
jogs. Remember, the recommended target level of effort 12 is This refers to the detrimental cause of excessive training.
Somewhat hard
from 12 to 16 (120 to 160 beats per minute) for your 13 Some individuals engage in too much physical activity. Some exercisers and athletes often
health to improve. So rate your physical exertion to be 14 push themselves too hard in their pursuit of high-level performance. Thus, they are susceptible
Hard
able to maximize the effects of your participation in 15 to a variety of hyperkinetic conditions known as overload syndrome. This condition is
physical activity. 16 characterized by fatigue, irritability, and sleep problems, as well as increased risks for injuries.
Very hard
17 In overtraining status, performance is known to decline sharply and this can cause individuals
Using the RPE also avoids the need to stop
18 to train even harder. This dip in performance may be mistaken for dip in physical effort so the
and count the heart rate during exercise. With practice, Very, very hard
19 exerciser or athlete increases the effort to pull up the performance.
most people can recognize when they are in the target
zone using RPE. It now becomes easier to make 20
A useful physical indicator of overtraining is a slightly elevated morning heart rate (4 or 5 beats
necessary adjustments in the effort exerted since you have perceived the physical exertion more than normal values). Essentially, an elevated morning heart rate reveals that the body has
accordingly. to work too hard to recover from the exercise and is not in its normal resting mode.

3. Pace and Pacing 7

These refer to the rate or speed of doing physical activities. This means that a person can take
it slow when engaged in physical activities or do them quickly depending on the FITT principle.
Pacing allows you to change the way you perform or complete an exercise or physical activity
so that you can successfully see changes. It regulates your participation in physical activities
through gradual and careful introduction of changes in the physical activity, whether an
increase in intensity, frequency, or participation.
8
When doing the resistance training, an individual is likely overtraining and may not reap the full
benefits of the program if the body is not allowed to recover completely in 2 or 3 days after
maximal effort. Decrease in total number of sets or exercises, or both, is recommended.
It is also important that you pace the worked out properly to avoid staleness.
Staleness, or getting bored or uninterested, is usually a consequence of overtraining.
3. Hyperthermia considerable salt is lost in cramps, usually in the
• Stop exercising, drink
sweat. Take lightly salted muscles used during
This is alarming rise in body temperature, which is an effect of exercising in a very humid fluids, and massage
foods and massage to exercise
environment. It sets the stage for heat stress and even heat stroke, the potentially fatal collapse or stretch cramped
relieve cramps.
of the temperature-regulating mechanism. muscles

In hot environments, the body is able to maintain temporary thermal balance during exercise  Cool the body, stop
through circulatory adjustments and evaporation of sweat. However, the body responds Heat Exhaustion – when Fast, shallow breathing; exercising, get out of
differently in a hot, dry environment. The body actually gains heat when the air temperature heat stress exceeds the weakness; dizziness; the heat, remove
capacity of the headache; moist or cool skin excess clothing, drink
exceeds the temperature of the skin. Under these conditions, the evaporation of sweat allows
temperature regulating or profuse sweating; pale cold fluids, and apply
the maintenance of thermal equilibrium. When humidity is also high and evaporation cannot
mechanism face; normal or slightly cool and /or damp
take place, the body temperature continues to rise, and performance is severely impaired.
elevated temperature; towels to the body or
weak pulse immerse in cold
Heat Acclimatization - is a broad term that can be loosely defined as a complex series of
changes or adaptations that occur in response to heat stress in a controlled environment over water, but not to
the course of 7 to 14 days. These adaptations are beneficial to exercise in the heat and allow Heat stroke – the Noisy breathing; hot, flushed induce shivering.
the body to better cope with heat stress. temperature regulating
mechanism has given up
skin (may be dry or sweaty);
red face; chills or shivering;
 Get immediate
disorientation; erratic medical attention,
behavior; high body and try to lower body
temperature; no perspiration; temperature.
full, rapid pulse; altered  Get out the heat,
consciousness or remove excess
unconsciousness; clothing, drink cold
convulsions fluids, and apply cool
and/ or damp towels
to the body or
immerse in cold
water, but not to
9 induce shivering.
Tips when Exercising in the Heat/ Hot Weather
 Person should be
placed in shock or
1. Slow down exercise and add rest breaks to maintain prescribed target heart rate. As you recovery position. If
become acclimatized, you can gradually increase intensity and duration. conscious, person
may sip water. Raise
the legs.
2. Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of fluid
every 10-15 minutes during exercise (more frequently during high intensity activities).  Fan person and use
wrapped cold packs
in the armpits and
3. Wear clothing that “breathes” allowing air to circulate and cool the body. Wearing white or groin.
light colors will help by reflecting rather than absorbing heat. A hat can keep direct sun off
your face. Do not wear rubber, plastic, or nonporous clothing.
4. Hypothermia
It is a medical emergency that occurs when your body loses heat faster than it can produce
4. Rest frequently in the shade.
heat, causing a dangerously low body temperature. Normal body temperature is around 98.6 F
(37 C). Excessively low body temperature, characterized by uncontrollable shivering, loss of
5. Slow down or stop if you begin to feel uncomfortable. Watch for the signs of heat coordination, and mental confusion.
disorders. If they occur, act appropriately.
This occurs when the body begins to lose heat faster than it can be produced. Prolonged
exertion leads to progressive muscular fatigue. As exposure continues and additional body heat
is lost, the cold reaches the brain. One loses judgement and the ability to reason. Speech
becomes slow and slurred and control of the hands is lost.

10
When you exercise in hot environments, you need to be aware of heat disorder.
Heat Disorders Signs, Symptoms, and Treatment of Hypothermia
Problem Signs and Symptoms Treatment

Signs and Symptoms Treatment

Heat Cramps – when History of exertion; muscle
 • When “working in” allow the other person to use the equipment after each set
Early Signs
• If the victim is unconscious, open and re-set all equipment adjustments back to where they were before you
• Shivering airway and check for breathing. started.

• Pale, cold skin
• Cold environment
As the condition worsens
• No shivering, even though the
person is cold
• Increasing drowsiness
• Irrational behavior and confusion
• Slow, shallow breathing
• Slow, weak pulse
• Walking becomes clumsy and
tendency of wanting to lie down
and rest escalates
• If the victim is conscious, bring to
shelter or keep in warm room
• Replace the wet clothes with dry
ones.
• Give high energy foods and
warm drinks.
• Cover the head, hands and feet
because heat is lost through the
extremities.
• Do not let the victim lie down and
rest since the core temperature
is dropping. Without treatment,
one might lose consciousness
and die.
• Transport the victim to a medical
facility as quickly as possible
• You cannot claim a piece of equipment by setting a towel or water bottle on it or
next to it.
When using equipment while others are waiting
• Allow others to work in between your sets.
• Do not rest on the equipment; it is better to walk around to accelerate your
recovery.
• When using cardio equipment, please do not exceed the 45 minute time limit.
• Wipe down all equipment following each set with the provided pre-moistened wipes
then discard the wipes appropriately.
• When done with a piece of equipment, wipe down the equipment with the provided
pre-moistened wipes then discard the wipes appropriately.

What Is Etiquette? • Take all extra personal equipment with you – includes water bottles, towels, weight
belts, etc.
Etiquette is the set of conventional rules of personal behavior in polite society, usually
in the form of an ethical code that delineates the expected and accepted social behaviors that
accord with the conventions and norms observed by a society, a social class, or a social group.
• Put all equipment away – rack free weights in their designated location, return
cable accessories to the stand, dumbbells and kettle bells, jump ropes, and stretch
In practical speaking, gym etiquette is none other than respect.
cords returned to the appropriate rack, stability balls, balance balls, and foam
That's right, respect. Respect for the equipment, others, and yourself in the gym.
rollers are to be wiped down, then returned to the storage area.
Everybody is there for the same reasons, and nobody wants to be distracted or held up.

Fitness Etiquettes 3. Being aware of the exercise areas

1. Uphold the rules of the facility
• Stay clear of free weight areas when in use.
 Read, understand, and follow all rules,
expectations, and posted signs. • Do not exercise in walking areas – gray floor
pathways and in front of water fountains, water
 Observe all posted equipment instructions and
and ice machine, wall-mounted wipes containers
warnings.
and trash/ recycle receptacles.
 If there is a piece of equipment you do not
know how to use, don’t assume you know how
to use it and ask for assistance. • Do not stand in front of dumbbell rack.

• Before using a wall-mounted mirror, look

around to make sure you are not in someone
else’s space.

11
2. Using a piece of equipment someone else is using
12
Ask if you can “work in between their sets” – if they say no, please be patient and wait. 4. Avoiding excess noise
• Keep in mind that this is a public place.
 • Avoid excess chatter while in the exercise areas.
REFLECT
• Limit cell phone use that stops you from exercising.
• Limit grunting and yelling during exercise; the use of profanity while exercising is Complete this statement:
not acceptable. With the activities I have undertaken on this lesson, I learned that
_____________________________________________________________________
• Avoid dropping weights; avoid banging weight stacks on machines.
_____________________________________________________________________
• Use cardio equipment properly. _____________________________________________________________________ .
• Do not bounce balls in the facility – basketballs are for the basketball courts.
• Remember that loud or constant noises can annoy other facility users.
ASSESS WHAT YOU HAVE LEARNED
APPLY WHAT YOU HAVE LEARNED
POST TEST
A. VENN DIAGRAM: Using a graphic organizer, you have to compare and contrast
Directions: Read and understand carefully and write the letter of the correct answer.
different terms on this activity. Take note only the most essential information (10 points
each).
1. This physiological indicator occurs when your body loses more water than you take in.
Dehydration Overexertion A. Overexertion C. Sweating
B. Urinary Tract Infection D. Dehydration

2. What is the correct formula for maximum heart rate?

A. Subtract your age from 220 C. Add your age to 220
Hyperthermia Hypothermia B. Divide your age by 220 D. Multiply your age by 220

3. Which of the following is not considered as a way of avoiding physical overexertion?

A. Take frequent breaks from hot environments or strenuous activity.
B. My Target Heart Rate B. Replenish electrolytes lost through sweat with sports drink or enhanced wat
C. Drink enough water and other fluids.
Directions: Compute your Target Heart Rate Range in 4 steps. Fill in the blank below. D. All of the above reasons
1. Estimate your maximal heart rate (maxHR/MHR)

MHR = 220 – _______ 4. It is the set of conventional rules of personal behavior in polite society, usually in the form
of an ethical code that delineates the expected and accepted social behaviors that
(your age) accord with the conventions and norms observed by the society.
MHR = __________ A. Rules C. Etiquettes
2. Check your resting heart rate ( RHR) B. Regulations D. Morals
RHR = __________ x 6
(10 seconds ) 5. What is the proper etiquette when using equipment while others are waiting?
RHR = __________
A. Keep others waiting while you rest.
3. Determine the heart rate reserve (HRR) using this formula:
B. Put all equipment away from others.
HRR = MHR – RHR
C. Allow others to work in between your sets.
HRR = __________
D. All of the above
4. Calculate the training intensity at 30, 40, 60 and 85 percent. Multiply HRR by the
respective 0.30, 0.40, 0.60, and 0.85, and then add the HRR to all four training intensities.
Example: 6. To develop harmonious relationship with others during physical activity the following are
proper etiquette EXCEPT
60% Training Intensity = HRR x 0.60 + RHR A. understanding and upholding the rules of using the facility
60% Training Intensity = _________ B. avoiding making excessive noises, remember constant noises can annoy others
C. practicing proper hygiene during and after the physical activity
13
D. not allowing others to borrow equipment in between sets

14
7. Which of the following statements best describes good hygiene during physical
activities?
A. regular bath to avoid offensive body odors during physical activities
B. washing hands before and after the physical activities
Glossary
C. wiping down equipment before and after using
D. all of the above Acclimate- to adapt to new temperature, altitude, climate, environment or situation
Dehydration – an abnormal depletion of body fluids
8. Which of the following is NOT considered as proper etiquette inside the fitness venue? Etiquette- the conduct or procedure required by good breeding or prescribe by authority to be observed in
A. Avoid dropping equipment. social or official life
Heart Rate- number of beats per minute
B. Use equipment properly according to instructions.
Hygiene- a condition or practices (as of cleanliness) conducive of health
C. Exercise in walking areas as long as you want. Hyperthermia – exceptionally high fever especially when induced artificially for therapeutic purposes
D. Do not disturb others while doing the activities Hypothermia – subnormal temperature of the body
Protocol- a code prescribing strict adherence to correct etiquette and precedence
9. This physiological indicator is referred as the rate or speed of doing physical activity. This Safety- the condition of being safe from undergoing or causing hurt, injury or loss
means that a person can take it slow when engaged in physical activities or do them
quickly.
A. Heart rate C. Rate of perceived exertion
B. Pacing D. Principle of training Answer Key

Pre-Test
10. Heart rate provides a good indicator of the relative challenge experienced during 1. B 12. C
physical activity. What is the recommended minimum training intensity to produce 2. A 13. D
health, wellness and fitness benefits? 3. A 14. D
A. 65 to 85 percent C. 35 to 59 percent 4. C 15. C
5. D
B. 80 to 90 percent D. 45 to 65 percent
6. D
7. A
11. The following are classified as physiological indicators EXCEPT _______. 8. D
A. Exertion Rate C. Rate of Perceived Exertion 9. A
10. D
B. Heart Rate D. Pacing
11. C
12. Which of the following statement is NOT true?
A. Heart rate is the number of times a person’s heart beats per minute.
B. Pacing regulates your participation in physical activity through gradual and careful
introduction of changes in the physical activity.
References
C. Once you get more and more fit, the benefit you get for each additional amount of
activity is the same as before. Physical Education and Health - Learner’s and Teachers Material https://www.google.com/search?
D. Assessment of the intensity of exercise is based on how you feel. q=pulse+rate

https://www.google.com/search?q=physical+activity+target+zone https://www.google.com/search?
13.Determine which statement best describes threshold of training.
A. It is the maximum amount of force a muscle can produce. q=person+using+heart+rate+monitor+clipart https://www.google.com/search?
B. It refers to the cause of excessive training. q=ratings+of+perceived+exertion https://www.google.com/search?q=dehydration
C. It begins and ends to the point where the physical activity becomes https://www.google.com/search?q=gym+etiquette https://www.google.com/search?q=gym+exercise
counterproductive.
https://www.facebook.com/totalxtremesriserdang/photos https://www.google.com/search?q=gym+rules
D. It is the minimum amount of physical activity necessary to produce changes or
development. https://www.google.com/search?q=proper+gym+clothes
https://www.google.com/search?q=PRACTICING+GOOD+HYGIEN+IN+GYM
14. Knowing your own limits is a preventive measure of overexertion. Which of the https://www.google.com/search?q=playing+badminton
following
is the best indicator that you are over the limits?
A. Sweating C. Fatigue
B. Dehydration D. All of the above

15. It happens when your body’s temperature drops to dangerously low levels because of
the cool environment.
A. Hypotermia C. Dehydration
B. Hypertemia D. Overexertion 16
 H.O.P.E 1 –Grade 11

Physical Education and Health Learning Guide

Quarter 1- Week 2- Fitness
First Edition, 2020

Published in the Philippines

SENIOR HIGH SCHOOL By the Department of Education
Grade 11 Schools Division of Iloilo
Luna Street, La Paz, Iloilo City

Health Optimizing Physical Education Republic Act 8293, section 176 states that: No copyright shall subsist in any work of
the Government of the Philippines. However, prior approval of the government agency or office

KAMAPEHMILYA
Kagamitang Angkop sa Malikhain at Aktibong Pagsasanay sa Edukasyong Hahasa sa Mag-aaral
wherein the work is created shall be necessary for exploitation of such work for profit. Such
agency or office may, among other things, impose as a condition the payment of royalties.

at sa Lahat ng Yamang Angkin

This Fitness Learning Guide is published to be utilized by the Schools Division of
Iloilo.
Fitness 11-Quarter 1- Week 2-3
ALL RIGHTS RESERVED. No part of this learning resource may be reproduced or
transmitted in any form or by any means electronic or mechanical without written permission
Exercise for Fitness from the Schools Division of Iloilo.

Development Team of Physical Education and Health Learning Guide

Writer/ Author: Jhonna S. Geopano

School Quality Assurance Team: Dr. Charlie Coronado

Joecil C. Espulgar
Michelle L. Lima

Illustrator: Armand Glenn S. Lapor

Layout Artist: Lilibeth E. Larupay

Lydio Inayan Jr.
Michael Subosa

Division Quality Assurance Team: Lilibeth E. Larupay

Dr. Ma. Fe L. Brillantes
Armand Glenn S. Lapor

Management Team: Dr. Roel F. Bermejo

Dr. Nordy D. Siason
Dr. Lilibeth T. Estoque
Dr. Azucena T. Falales
Ruben S. Libutaque
Lilibeth E. Larupay
Dr. Ma. Fe L. Brillantes

FITNESS Competencies:
1. Analyze physiological indicators such as heart rate, rate of perceived exertion and pacing associated with MVPAs to
monitor and/or adjust participation or effort; (PEH11FH-lk-t-9)
2. Observe personal safety protocol to avoid dehydration overexertion, hypo-and hyperthermia during MVPA participation;
and (PEH11FH-lk-t-10)
3. Demonstrate proper etiquette and safety in the use of facilities and equipment. (PEH11FH-LA-T-12)