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Grade 11 Pe (2ND Q)
Grade 11 Pe (2ND Q)
At the end of the lesson you are expected to identify barriers to physical activity.
The role of physical activity in our day to day lives has changed over the centuries
because of modern technological advancement that have made people less active due to certain
barriers to participation. Understanding common barriers to physical activity and creating
strategies to overcome them may help make physical activity part of daily life. The following are
some common reasons why people remain inactive.
Personal Barriers
1. Lack of interest
2. Joint Pain
3. Dislike of going out alone
4. Not belonging to a group
5. Lack of energy
6. Lack of encouragement
7. Worries about looks
8. Lack of time
9. Discomfort after exercise
10. Social influence
Environmental Barriers
The major environmental barriers are Time, Place, Space, Climate and Noise. The
environment which we live plays a major role on our level of physical activity. Factors such as
Poor street lighting at night and a lack of convenient places to do Physical Activity, traffic, crime
and pollution may also have an effect. Where we live, learn, work and play appear to have a
great deal to do with how active we are. Creating activity-friendly environment is one way to help
people become inactive such as buildings, streets, and communities that encourage walking and
biking.
Activity 2: Self-reflection!
Direction: On the table below, list down the barriers you encountered in doing physical
activity.
Follow up Question:
Cite some ways to overcome situations that hinders you to engage in physical activity.
One’s Diet
At the end of the lesson you are expected to self-assess your food intake.
Guide Questions:
1. Do you have a healthy eating habit? Why did you say so? Explain
2. What are some eating habits that you should change? Why?
3. What eating habits you should continue? Why?
Healthy diet is very essential for good health and nutrition. Eating lots of vegetables and
fruits which are packed with nutrients such as antioxidants, minerals, vitamins and fiber can
protect you against any diseases. It is also important that people need to watch their intake of
food to maintain a healthy diet. Your food choices greatly affect your health. Here are some
ways to maintain a healthy diet:
• Eat plenty of fruit and vegetables
• Eat less fat
I know that____________________________________________________
I have learned that______________________________________________
I realized that__________________________________________________
The body will use both fat and carbohydrates as a source of energy every time. The energy
demand during exercise is significantly higher than when the body is at rest, which means more
carbohydrates and fat will be used. However, there are situations wherein fat is the predominant source
of energy.
More fat is utilized when there is less available carbohydrates for the working muscles,
Glucose (carbohydrate) is the preferred energy source of the brain and other vital organs. However,
glucose can only be stored in small amounts inside the muscle in the form of glycogen. When the
glucose level in the blood is low, the body will breakdown glycogen and deliver it to where it is needed.
The body can also use fat to spare the stored carbohydrates in the body.
When the exercise intensity is low to moderate, fat utilization is more predominant. One theory
is that there is a tendency to spare glucose because it is the preferred energy source of the brain.
Experts also believe that there is a limited capacity to produce energy from fat during high intensity
exercise because there is less blood flow to the fat tissues. Furthermore, carbohydrates become the
main source of energy during high intensity exercise because glucose is easier to breakdown that fat.
The utilization of fat by the working muscles increase during prolonged exercise to spare the
stored carbohydrates. Lastly, more fat is used when the muscle fibers are equipped with more
mitochondria. The mitochondrial density increases as an adaption to regular aerobic exercise.
Researchers found that endurance athletes can utilises fat even during high intensity exercises due to
changes in the systems that produce Adenosine Triphosphate (ATP).
AEROBIC TRAINING
According to the Philippine National Guidelines on Physical Activity, adolescents should engage in a total
of 60 minutes of moderate to vigorous physical activities everyday. An exercise performed at moderate to
vigorous intensity will elevate the heart rate and breathing significantly, A higher heart rate implies that the
activity is more intense. One of the best ways to set the correct intensity of an exercise is by computing the
target heart rate (THR).
The target heart rate (THR) is computed based on the maximal heart rate (MHR) and the
resting heart rate. The MHR is the highest number of heart beat per minute observed during a very
strenuous and exhaustive physical activity. It can also be estimated by subtracting the age from
220. Meanwhile, the resting heart rate is the number of heart beat per minute commonly measured
lying down or right after waking up. It is estimated by counting the pulse at the wrist,
In monitoring Cardiorespiratory (Aerobic) Exercise intensity, fitness professionals must educate the
people on the proper and recommended ways to monitor exercise intensity or
safe and effective programming. Several methods are used to monitor
MHR Method HRR Method
exercise intensity. The selection of method depends on the fitness
professional's expertise and access to testing data TH= MHR x THR = (MHR-R
(stress test work load and heart rate) and ability to perform certain monitoring Desired Range X Desired Ran
techniques. It is important that fitness professionals understand the proper RHR
techniques, precautions, and limitations of each method so they can help individuals in adapting or modifying
their exercise intensity. There are two ways of determining the THR: the maximum heart rate (MHR) method
and the heart rate reserve (HRR) method. MHR method is a very common and easy way of determining THR.
To use this, determine first the MHR either through maximal stress test or the age-adjusted formula.
(Age-estimated MHR = 220 Age). The THR is more accurate when using a measured MHR than the
age-adjusted formula. According to the MHR method, a moderate intensity exercise would elicit’ heart rate from
55% to 70% represents moderate intensity while a heart rate from 70% to 85% is __ Classified as vigorous. On
the other hand, the HRR is the difference between the MHR and the resting heart rate. A heart rate between
50% to 65% of the HRR is classified as moderate intensity while a heart rate reserve from 65% to 80% is
considered vigorous. An individual should maintain the THR during exercise in order to derive the benefits of
aerobic exercise. Another subjective method of monitoring aerobic exercise intensity is through the Talk Test.
Exercise performed at a moderate intensity would result to a light sweat whilst still be able to converse. A very
strenuous exercise results to rapid breathing rate and an individual would not be able to talk without pausing.
Activity 1
Perform in your home with one member of your family the Finding the Heart Rate.
Check the box when you perform it.
PARTS OF THE BODY CHECK
Apical site.
Carotid pulse site
Radial pulse site
Temporal pulse site
Referrences
Figure 3.1https://www.wareable.com/garmin/garmin-fenix-5x-plus-review
Physical Education and Health Volume I
Lualhati Fernando-Callo Peter Fermin Dajim
● What are the recommendations for fluid replacement during prolonged aerobic
exercise?
Overexertion or Overtraining
Some individuals engage in too much physical activity. Some exercises and
athletes often push themselves too hard in their pursuit of high-level performance. Thus
they are susceptible to a variety of hyperkinetic conditions known as overload syndrome.
This condition is characterized by fatigue, irritability, and sleep problems, as well as
increased risks for injuries.
In an over-trained status, performance is known to decline sharply and this can
cause individuals to train even harder. This dip in performance may be mistaken for dip
in physical effort so the exerciser or athlete increases the effort to pull up the
performance.
A useful physical indicator of overtraining is a slightly elevated morning heart rate
(4 or 5 beats more than normal values). Essentially, an elevated morning heart rate
reveals that the body has had to work too hard to recover from the exercise and is not in
its normal resting mode.
When doing 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.
You also need to pace your workout properly to avoid staleness. Staleness, or
getting bored or uninterested, is usually a consequence of overtraining.
Directions: Answer the questions by placing a check (“). Share your answers with your
seatmate.
________1. Has your performance decreased dramatically in the last week or two?
________2. Do you notice signs of unusual anxiety or anger?
________3. Do you feel depressed?
________4. Do you feel unusual fatigue?
________5. Are you less energetic than usual?
________6. Do you have trouble sleeping?
________7. Do your arms and/or legs feel heavy?
________8. Do you experience loss of appetite?
________9. Do you Iack interest in training?
Because the weather here in the Philippines is normally hot most of the year,
exercisers should be conscious about it when engaging in physical activity whether
indoors or outdoors. Since indoor conditions can easily be adjusted with cooling
mechanisms such as air conditioners and electric fans, outdoor conditions pose more
challenges to you as an exerciser. One of the things you need to be aware of is
hyperthermia.
Hyperthermia
This is an alarming rise in body temperature, which is an effect of exercising in a
very humid environment. It sets the stage for heat stress and even heat stroke, the
potentially fatal collapse of the temperature-regulating mechanism.
In hot environments, the body is able to maintain temporary thermal balance
during exercise through circulatory adjustments and evaporation of sweat. However, the
body responds differently in a hot, dry environment. The body actually gains heat when
the air temperature exceeds the temperature of the skin. Under these conditions, the
evaporation of sweat allows the maintenance of thermal equilibrium. When humidity is
also high and evaporation cannot take place, the body temperature continues to rise,
and performance is severely impaired.
Heat Acclimatization. On the first day of vigorous exercise in hot weather, one may
experience near maximal heart rate, elevated skin and core temperatures, and severe
fatigue. But after a few days of similar exposure, the same task can be accomplished
with a reduced heart rate, made possible by improved blood distribution and increased
blood volume. Skin and core temperatures are lower, since sweating begins at a lower
temperature.
Highly fit individuals become acclimatized in 4 d`ays while sedentary ones take
about 8 days. The best way to get acclimatized is to work in the actual Conditions
(temperature and humidity) one has to endure.
Tips when Exercising in the Heat/Hot Weather
● Slow down exercise and add rest breaks to maintain prescribed target heart rate.
As you become acclimatized, you can gradually increase intensity and duration.
● Drink 2 cups of fluids 2 hours before you begi n exercising and drink 4-8 ounces
of fluid ebery 10-15 minutes during exercise (more frequently during high intensity
activities).
● Wear clothing that “breathes,” allowing air to circulate and cool the body. Wearing
white or 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.
● Slow down or stop if you begin to feel uncomfortable. Watch for the signs of heat
disorders. If they occur, act appropriately.
When you exercise in hot environments, you need to be aware of heat disorders.
Heat Disorders
Problem Signs and Symptoms Treatment
Heat cramps History of exertion; ● Stop exercising, drink, fluids,
when muscle cramps, usually in and massage or stretch
considerable sait the muscles used during cramped muscles.
is lodt in sweat. exercise
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 judgment and the
ability to reason. Speech becomes slow and slurred and control of the hands is lost.
Signs, Symptoms, and Treatment of Hypothermia
Signs and Symptoms Treatment
Early signs ● If the victim is unconscious, open
● Shivering airway and check for breathing.
● Pale, cold skin ● If the victim is conscious, bring to
● Cold environment shelter or keep in warm room.
● Replace wet clothes with dry
ones.
To make our learning more meaningful, here are some expectations from you and your
parents/guardian as we journey together on this module.
To keep us all healthy and always ready to learn, here are some of the “home mode
reminders”, we can practice.
Stress is a reaction of the body and mind to unkind or challenging life incidents such as
tense feelings, worry and discomfort. Most people consider stress as a negative experience but
this is not always the case; it can be also positive and to help you even more and to finally
explain on how you can cope with stress, what are the causes of stress.
For this activity… A. List five different stressful situations that caused you concern,
anxiety,or distress and explain how you handled situations.
2.
3.
4.
5.
B. From the situations listed in the box what situation in your life were you most stressed?
_______________________________________________________________________
________________________________________________________________________
____________________________________________________.
Do you really have a hard time coping with stress? What are the things that make you stressed?
What are your favorite things to do when you are stressed? We all know that we have different
ways on how to cope up with stress right? Some express their feelings through song, dance and
even stress eating. Our past activity in your module helped you to cope with stress and exercise
is the best way to forget all the things that make you stress, now make your own “STRESS
DIARY” for one week using the format below.
Stress is the reaction to stressors and causes risks to an individual’s comfort, Eustress is the
positive stress which promotes growth, while distress is the common negative stress that causes
poor performance. Stressors mostly come from major life changes, physical surroundings and
everyday problems, they also originate from pressures from decisions in life and conflicts with
other individuals. Stress can be managed through minimizing stressors, relaxing, doing exercise,
resting, and having a good sleep. Coping mechanisms or strategies are a great help to counter
stress.
PERFORMANCE TASK
Power Skills is conducting for physical fitness week soon, as a student I asked you as
your P.E Teacher to produce a Zumba guide video to entice viewers to have a healthy lifestyle.
You will be evaluated based on the following criteria: formation, sequence of steps, beat, and
style. Your PT will be submitted on or before January 21, 2022 together with your module 7-8.
Submit your video at my email account renan.arquilado2021@gmail.com
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CONGRATULATIONS !!