Senior High School

Physical Education and

Health (H.O.P.E. 4)
Quarter 4 – Module 5:
Going on Top
Physical Education and Health (H.O.P.E. 4) Grade 12 Alternative Delivery Mode
Quarter 4 – Module 5 Going on Top First Edition, 2020

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Published by the Department of Education – Division of Cagayan de Oro City Schools

Division Superintendent: Dr. Cherry Mae L. Limbaco, CESO V

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Writer/s: Jason O. Damulo

Reviewer/s: Welyn B. Ragasi
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Chairperson: Cherry Mae L. Limbaco, PhD, CESO V
Schools Division Superintendent

Co-Chairperson: Rowena H. Para-on, PhD

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Senior High School

Physical Education
and Health (H.O.P.E. 4)
Quarter 4 – Module 5:
Going on Top

This instructional material was collaboratively developed and reviewed

by educators from public schools, colleges, and or/universities. We encourage
teachers and other education stakeholders to email their feedback, comments,
and recommendations to the Department of Education at action@
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We value your feedback and recommendations.

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educational purposes only. Borrowed materials (i.e., songs, stories, poems, pictures,
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 Table of Contents

What This Module is About ................................................................................................................. i

How to Learn from this Module.......................................................................................................... .i

Icons of this Module ............................................................................................................................. ii

What I Know (Pre-test) .................................................................................................... iii

Lesson 1: HEALTH-RELATED FITNESS COMPONENTS

What I Need to Know ................................................................................................ 9

What I know ................................................................................................................ 9

What’s In ...................................................................................................................... 9

What’s New ................................................................................................................. 9

What Is It ..................................................................................................................... 9

What’s More ................................................................................................................ 10

What I Have Learned ................................................................................................ 11

What I Can Do ............................................................................................................ 11

Lesson 2: FUEL-UP: BOOSTING ONE’S PERFORMANCE

What I Need to Know ................................................................................................ 13

What I Know ................................................................................................................ 13

What’s In............................................................................................................................13

What’s New.......................................................................................................................14

What is It............................................................................................................................14

What’s More ………………………………………………………………….......14

 What I Have Learned....................................................................................................15
What I Can Do…………………………………………………………………….15

Summary…………………………………………………………………………………………...16

Assessment: (Post-Test) ………………………………………………………………………...16

Key to Answers .................................................................................................................................. .18
References………………………………………………………………………………………...18
What This Module is About

This module focuses on the five (5) components of health-related fitness and the
impact of food to the body and in physical activity performance. It also describes the
relationship of the nutritional value of food and performance. Furthermore, it provides
students the ability to assess their own status of HRF and identify barriers to physical
activity participation and one’s diet.

The following are the lessons contained in this module:

1. Lesson 1: Health-Related Fitness Components

2. Lesson 2: Fuel-Up: Boosting One’s Performance

What I Need to Know

At the end of this module, you should be able to:

1. Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet PEH12FH-IIg-i-6
2. Sets FITT goals based on training principles to achieve and/or maintain HRF
PEH12FH-IIi-j-7
3. Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in- and out-of school
PEH12FH-IIa-t-8

How to Learn from this Module

For the Learner:
The following are your guides for the proper use of this module:
1. Follow closely the instructions in every activity.
2. Be honest in answering and checking your exercises.
3. Answer the pre-test before going over the material to find out what you already
know.
4. Answer the exercises at the end of every lesson.
5. Review the lesson that you find difficult to understand.
6. Seek assistance from your teacher if you need help.
7. Ask permission from your parents/guardians whenever you have research and
requirements to be conducted outside your home.

For the Teacher/Facilitator:

The following are your guides for the proper use of this module:
1. Communicate with parents and students regularly for updates and feedback
2. Make sure that all activities are complied before accepting them.
3. You may contextualize or localize your activity as long as it is still within the bound
of the learning competency.

For the Parents/Guardian:

The following are your guides for the proper use of this module:
1. Closely monitor your child’s progress.
2. Do not answer the activities for your child. Just guide them in doing it.
3. Support your child. Talk to him/her about his/her journey with this module.
 Components in Each Lesson
This part contains
learning objectives that
What I Need to Know Learning
are set for you to learn as
Objectives
you go along the
module.
This is an assessment as
to your level of
knowledge to the subject
What I Know? matter at hand,
Pre-Assessment meant specifically to
gauge prior related
knowledge

This part connects

What’s In?
previous lesson with that
Review Activity
of the current one.

An introduction of the new

lesson through
What’s New? various activities,
Motivational Activity before it will be
presented to you

These are discussions of

the activities as a
What is It?
way to deepen your
Lesson Proper
discovery and under-
standing of the concept.
These are follow-up
activities that are in-
What’s More?
tended for you to practice
Performance Task further in order to
master the competencies.
Activities designed to
What I Have Learned? process what you
Generalization have learned from the
lesson
These are tasks that are
designed to show-
case your skills and
What I Can Do? Application
knowledge gained, and
applied into real-life
concerns and situations.
This evaluates your level
Assessment of mastery in achieving
Post-Assessment the learning objectives of
the lesson.
 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. 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
Lesson

Health-Related Fitness
Components
1
 WHAT I NEED TO KNOW

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

1. Identify the five (5) components of health-related fitness.

2. Describe the benefits of cardiovascular endurance.
3. Distinguish muscular endurance and muscular strength.
4. Develop a circuit training routine.

WHAT’S IN

In previous lesson the students was able to identify the role of physical activities
in managing one’s stress.

WHAT’S NEW

Activity 1: Challenge Accepted!

Direction: Perform 10 push-ups and challenge any member of your family to

do the task.

WHAT IS IT

The five (5) components of health-related fitness are often used in our school
curriculum, health clubs and fitness centers to gauge how physically fit we are. The
five (5) components that make up total fitness are:

• Cardiovascular Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
 Total fitness can be defined by how well the body performs in each one of the
components of physical fitness as a whole. It is not enough to be able to bench press
your body weight.

Cardiovascular Endurance- is the ability of the heart and lungs to work

together to provide the needed oxygen and fuel to the body during sustained
workloads.

Muscular Strength- is the amount of force a muscle can produce. Examples

would be the bench press, leg press or bicep curl. The push-up test is most often used
to test muscular strength.

Muscular Endurance- is the ability of the muscles to perform continuous

without fatigue. Examples would be cycling, step machines. The sit-up test is most
often used to test muscular endurance.

Flexibility- is the ability of each joint to move through the available range of
motion for a specific joint. Examples would be stretching individual muscles or the
ability to perform certain functional movements such as the lunge. The sit and reach
test are most often used to test flexibility.

Body composition- is the amount of fat mass compared to lean muscle mass,
bone and organs. This can be measured using skin fold readings.

WHAT’S MORE

Activity 2. Heart Beats

A. The purpose of this activity is to gain understanding about what happens

to your heart rate when you perform cardiovascular, muscular endurance, muscular
strength, and flexibility exercises.

Component of Number of Number of

Activity Time HealthRelated Fitness heartbeat heart beat
before the after the
activity activity
Step Test 3 minutes Cardiovascular
Push-ups 30 seconds Muscular Endurance
Sit-ups 30 seconds Muscular Endurance
Squat 1 minute Muscular Strength
Sit & Reach 3 times Flexibility

B. Explain briefly what happens to your heart rate before and after
performing the activity? Why does your heart rate change before and after performing
the activity?
______________________________________________________________
 ______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
______________________________________________________________
WHAT I HAVE LEARNED

Participating in regular health-related fitness activity helps you control

your weight, prevent diseases and illness, improve your mood, boost
energy, and promote better sleep. It is made up of five sections: cardiovascular
endurance, muscular strength, muscular endurance, flexibility, and body composition.

WHAT I CAN DO

Activity 4. FIELD-DAY MINUTE

Direction: Take a video or photos of you performing a circuit exercise with the
following five (5) health-related components. (To be submitted to your teacher.)
Number of
Station Components of Exercise(s) repetitions in Remarks
Fitness one minute
Station 1 Cardiovascular Jump rope
Endurance
Station 2 Muscular Strength Push-ups
Station 3 Muscular Endurance Sit-ups
Station 4 Flexibility Sit & Reach
Station 5 Body Composition Body Mass Index

Notes to the Teacher

Use the rubric below to evaluate the output of Activity 4. (Rubric may be
changed depending on the agreement between the teacher/facilitator and the learner).

Rubric for Individual Performance

Criteria Rating

5 4 3 2 1
Execution Showed Executed the Executed Executed Executed the
excellent routine the routine the routine routine
performance almost with with little incorrectly
accordingly average accuracy
but some accuracy
errors were
evident
Mastery Showed Almost Showed Showed Performed
very high showed average little poorly the
level of mastery of mastery of mastery of routine
mastery of the routine the routine the routine
the routine but some
errors were
evident
Choreography The routine The routine The routine The routine Failed to
was very was almost was little was poorly show the
impressive impressive impressive impressive choreography

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
Eat at least 1 fruit
Eat at least 1 vegetable
Drink 1 glass of milk
No soft drinks
No junk foods
 WHAT I HAVE LEARNED

Good nutrition can enhance performance. A well-planned, nutritious diet

should meet most of the vitamin and mineral needed by an individual and provide
enough protein to promote muscle growth and repair. Water is a great 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
extremely well- well-balanced somewhat menu plan according
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

7. A mineral that works with calcium to maintain strong bones and teeth.
A. Carbohydrates C. Phosphorus
 B. Cholesterol D. Magnesium
8. 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
9. It is found in citrus fruits; helps promote a healthy immune system.
A. Vitamin C C. Calcium B. Sodium
D. Dietary Fiber
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

References

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-
basics/foodas-fuel-before-during-and-after-workouts

https://www.webmd.com/fitness-exercise/ss/slideshow-foods-for-workout

https://www.gleneagles.com.sg/healthplus/article/food-and-exercise

https://www.spps.org/Page/18206

https://www.fitday.com/fitness-articles/fitness/body-building/the-5-components-
ofphysical-fitness.html

https://www.sharecare.com/health/fitness-exercise/what-are-five-components-fitness

https://nohat.cc/f/healthy-people-carrying-different-icons-relat-free-stock-
vector479475/comrawpixel479475-201907281939.html

https://www.kindpng.com/imgv/ioboobx_insurance-agents-and-brokers-
healthylifestyle-icon-png/

https://www.freepik.com/free-vector/healthy-people-carrying-
differenticons_3226124.html