Beruflich Dokumente
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Physical Education
11
First Semester – Module 3
Health Related Fitness, Physical
Activity Assessment and One’s Diet
Department of Education ● Republic of the Philippines
Physical Education and Health 1 – Grade 11
Alternative Delivery Mode
Module 3 – Health related fitness, Physical Activity Assessment and One’s Diet
First Edition, 2020
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Physical Education
First Semester – Module 3
action@deped.gov.
ph
COVER PAGE
COPYRIGHT PAGE
TITLE PAGE
TABLE OF CONTENTS
References 78
Lesson
Health-Related Components
1 of Fitness
1
What I Know
What’s In
In previous lesson, we have discussed that during exercise, the
body uses large amount of energy in three different ways. The ATP/ CP system,
anaerobic system and aerobic system. These are the chemical pathways that cope
with energy production and the products of physical work. In general, the relative
contribution from each system depends on the intensity and duration of the activity.
A basic understanding on how our body uses energy during different forms of
exercise is very useful in designing an effective exercise program. Thus, health-
related fitness test are considered the starting point for designing an appropriate
exercise program.
In this lesson, we will have better understanding on Health-
related fitness test which evaluate our overall health and physical status. Health and
fitness are two things that we must take care of to lead a good life since being
physically fit has a lot of advantages and is essential to work correctly and live
productively. Health is wealth and we must take good care of ourselves, therefore,
let`s strive to be healthy!
2
What’s New
ACTIVITY 1. Let`s Find Out! Observe the picture and answer the questions below.
What is it
3
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. Physical activity that trains for cardio respiratory endurance
focuses on repetitive, dynamic, and prolonged movements using major
muscles groups.
Muscular Strength - the amount of force muscles can produce. You can train your
muscles to be stronger by lifting heavy weights for a few repetitions.
Flexibility - ability of each joint to move through the available range of motion for a
specific joint. It helps to prevent muscular imbalances and allows you to
move about with ease.
Body composition- the amount of mass compared to lean muscle mass bone and
organs. Overall health generally improves when you have lower
amount of fat mass and higher amount of lean muscles.
Execution:
a. Height. Stand straight, with buttocks and shoulder pressed
against the tape measure. Record the score in centimeters (cm)
b. Weight. Stand straight with weight evenly distributed on the
center of the weighing scale. Record in kilograms (kg)
c. Waistline. Locate your upper hip bone. Place your hands around
your waist, squeezing slightly and then moving your fingers
downward until you feel the top curve of your hips. Place a tape
measure around your stomach above the upper hip bone.
Record in centimeters (cms).
d. Hipline. Place tape measure on the widest part of hip in line with
the pubis.
e. Computation:
e.1 Body Mass Index (BMI) – measure the body mass based on
height and weight that aid in determining weight categories.
Meters is use for height and Kilograms is use for weight. Supposed your
weight is 60 kilograms and height is 1.7 meters; here’s your BMI:
4
BMI = 60 p
(1.7)2
= 60
2.89
= 19.53 (normal)
To identify if you are severely wasted, normal, overweight, obese refer to the table
below.
BODY MAS INDEX RANGE CATEGORY
Below 18.5 Severely Wasted
18.5 - 24.9 Normal
25 - 29.9 Overweight
30 and above Obese
Execution:
Stand close to 12 inches bench box (or stairs at home) while
partner will set metronome in 96 beats per minute (bpm). When
ready, start the stop watch, and march up and down. You can rest if
you need to but remain standing. When 3 minutes is up, stop
immediately get your pulse rate. Record the exercise Heart
Rate:______bpm
5
Figure 1. (3 minute-step test)
3. Hamstring and Hip Flexor Test
Purpose: To test flexibility of the Hamstring and hips
Materials/Equipment needed: Protractor
Goal: Keeping both legs straight, lift one leg to the maximum angle
with other leg remains on the floor.
Execution:
Lie on your back on the floor beside a wall. Slowly lift one leg off the
floor. Keep the other leg flat on the floor. Keep both legs straight.
Continue to lift the leg until either leg begins to bend or the lower leg
begins to lift off the floor. Place a yardstick against the wall to mark the
spot where the leg was lifted. Lower the leg. Using a protractor,
measure the angle created by the floor and the yardstick. Repeat with
other leg.
Procedure:
In standing position, with your right hand, reach over right shoulder and
at the same time, place your left hand behind your back to try to touch
the fingers of the right hand. Perform the same test in the left hand.
Measure the distance of overlapped fingers in cm, if they fail to meet
score as a minus or <0. Write zero if the fingertips just touched with no
overlap. Repeat the procedure with the other hand. Record the score.
6
Figure 3. (Zipper Test)
5. Curl-Up
Purpose: To test the strength and endurance of the abdominal
muscles.
Materials/ Equipment Needed: Mat or flat platform Goal:
perform curl-up with proper pacing
Execution:
Lie flat on the floor. Bend your legs more than 90 degrees with feet
remaining flat on the floor. Lay down with arms extended at the
sides, palm facing down with fingers extended touching the tape
mark. From that position, curl your trunk up with heels in contact
with the floor until your fingers reach 2 nd marker. Upon reaching,
lower back to the starting position. Repeat one-curl up every 3
seconds. Continue the curl-ups and stop when you are unable to
keep the pace. Record the number of repetitions.
Figure 4. (Curl-Up)
6. 90-degree Push-Up
Purpose: To measure the strength and endurance of the arms and upper
body.
Materials/Equipment Needed: Mat
Goal: To perform proper push-up for Men and Women
Execution:
Lie down facing the floor, place the hands just outside the shoulders
with elbows bent. Men: Support the body in a push-up position from
the toes with back, hip and legs align. Women: Support the body in
a push-up position from the knees instead of toes, with back, hip
and legs aligned. Lower the body until the upper arm is at right
angle or (90 degrees). Repeat as many times as possible.
7
Figure 5. Push UP
7. Flexed-Arm Support (Static)
Purpose: Test the muscular strength of the shoulder and upper arm.
Materials/Equipment Needed: Mat, Stopwatch
Goal: Hold the Push-up position not more than 35 seconds.
Execution:
Follow Push-up procedure 1& 2. From the starting position, lower
the body until the upper arm is parallel to the floor and elbow
flexed at 90 degrees. Hold the position as long as possible. Record
the obtained holding position.
After performing each HRF components, below are the guided interpretations
for your score:
8
High Performance Can Can execute Can execute 25 Can execute 17
Zone execute 35 39 above above above
above
Good Fitness Zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 below 15 below 9 below 7 below
9
8. How long do you exercise?
_________________
9. When was the last time you exercise?
_________________
10.Do you smoke? YES___NO____ if yes, how many sticks a day?
____________________
11. Do you drink alcohol beverages? YES____NO____ if yes, how often
_______________
Now, you may be getting ready to perform the different health related
components of fitness to assess your strength and weaknesses. Take note that
warming up before exercise is a good way to reduce the risk of injury and to
prepare yourself physically as well as mentally for the said activity. Start with proper
Stretching, warming-up and cooling down after performing the test and make sure
you have comfortable clothing and water.
10
Waist Hip Ratio
3-minute step test
Push- Up
Curl-up
Flex arm
Flexibility
Zipper Test
What I Can Do
11
Notes to the Teacher
Answers from Activity 1, 3, and 7 may vary since it requires the students to
answer based on their level of understanding.
ASSESSMENT
Additonal Activities
3. FLEXIBILITY ___________________________
12
___________________________
Lesson
Nowadays, the major cause of numerous health issues in our society is the
sedentary lifestyle because many technological advances and conveniences have
made our lives easier and lead us to become less active. People really need to
engage in physical activity to prevent these health problems and maintain a normal
and healthy life. These physical activities have multiple benefits therefore, any
activity that gets you moving, gets your heart rate up, and gives you enough pleasure
to do it regularly is good for you in almost every way. So have fun, be healthy and
feel good!
At the end of this lesson you are expected to:
1. identify barriers to physical activity
2. self-assess own ways to overcome barriers to physical activity.
13
This module will guide the students through the
content of the lesson and will undergo
assessment as specified by the teacher.
What I Know
ACTIVITY 1. PRE-TEST. Multiple Choice. Encircle the letter of the correct answer.
1. Physical activity is good for
a. Preventing bone loss b. helping you fall asleep c. helping manage stress
d. all of the above
2. Which of these is considered exercise?
a. Pleasure walking b. Gardening c. Dancing d. all of the above
3. It is better to exercise alone
a. True b. False c. maybe d. all of the above
4. To help you keep on track with physical activity, it is important to
a. Set activity goal b. drink water c. use cellphone d. call your friends
5. Active living is
a. Having busy social life c. way of life which physical activity is valued
b. About your health problem d. traveling around the world
What ’s In
14
In the previous lesson, we discussed the components of health
related fitness and undergo the different types of HR fitness test in which those test
are considered as the starting point to design appropriate exercise program that has
a long term benefit. With that activity, you were able to identify your strength and
weaknesses and the areas which you need to improve. A person stays happier when
he-/ she is fit and healthy that is why we need to engage ourselves in any physical
activity to reduce the risk of having diseases and illnesses. However, some people do
not engage themselves in any physical activity and now you might be wondering why.
Today in our next lesson, we will determine the different barriers
to physical activity and how to overcome those barriers. Changing habits is not easy
but once you start to feel better, you will see the benefits and the changes you`ve
made.
Today, we will be learning the different barriers to physical activity and later
you will cite some ways to overcome those barriers.
What Is it
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
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make physical activity part of daily life. The following are some common reasons
why people remain inactive.
Personal Barriers
1. Lack of interest 6. Lack of encouragement
2. Joint Pain 7. Worries about looks
3. Dislike of going out alone 8. Lack of time
4. Not belonging to a group 9. Discomfort after exercise
5. Lack of energy 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.
What`s More
Lack of
Transportation
Narrow sidewalks
Lack of motivation
PERSONAL Noisy Place ENVIRONMENTAL
Lack of energy
Busy schedule
No jogging trails
Lack of sleep
Lack of facilities
Fear of injury
Follow Up Question:
1. While filling out the PAR-Q form, have you encountered physical activity
barrier? Is there any personal or environmental barrier? If yes, please list id
down.
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Activity 4: 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.
What I Can Do
17
on the level of understanding of the student.
ASSESSMENT
Activity 6.
Direction: List down suggestions or ways in overcoming the given barriers below.
Write your answer on the space provided.
Barriers to Physical Activity Suggestions in Overcoming Barriers
Lack of Time
Weather Condition
Fear of injury
Lack of resources
Social Influence
Additonal Activities
Activity 7.
Direction: Create a SLOGAN about the importance of engaging Physical Activity.
Write your answer on the box below.
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Lesson
1 One’s Diet
If we look at the scenario today, we are surrounded by fast food market with
the onset of food delivery apps because it is tastier and you have nothing to do but to
just wait until your order arrived. However, with this kind of lifestyle we are risking our
lives since it may lead to certain diseases. Whereas, if we will eat healthy foods that
contains the right amount of nutrients, it will have a great impact in on our over-all
health and our body will work effectively. To maintain good health, we must have a
balanced diet. Our diet should compromise all essential nutrients which build up our
immunity. So, do you have any idea on what to learn today? Let`s find out!
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This module will guide the students through the
content of the lesson and will undergo
assessment as specified by the teacher.
1. Answer the pre-test before you go to lesson proper.
2. Read the instructions properly in answering assessment.
3. Answer all the assessment to know how much you have learned in each
lesson.
What I Know
What ’s In
In the previous lesson, we discussed about Barriers to Physical
activity in which we create some strategies to overcome them. Identifying
barriers to exercise is therefore the first important step in preparing to start or
maintain an exercise program. There are lots of reasons for not being
physically active, and we have to remember that being physically activity can
influence total food intake. Eating and exercise go hand in hand, when and
what you eat can be important to how you feel when you exercise.
So today, we will learn to eat a healthy balanced diet which is
important in maintaining good health.
20
What’s New
What Is it
Healthy diet is very essential for good health and nutrition. This
means eating a wide variety of foods in the right proportions, and consuming the
right amount of food and drink helps us achieve and maintain healthy body weight.
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
• Limit intake of sugar and salt
• Base meals on higher fiber starchy foods like potatoes, bread, cereals, pasta
• Eat some beans, pulses, fish, eggs, meat and other protein
• Drink plenty fluids
21
An eating plan that helps manage your weight includes variety of foods. Dark,
leafy green, oranges and tomatoes are loaded with vitamins, fiber, and minerals.
What`s More
Guide Questions:
1. Do you have a healthy eating habit? Why did you say so? Explain
Direction: Make a balanced food plan for one day. On the pyramid below, draw at
least 1 food that you selected according to the amounts that we should consume
daily and the nutrients they contain.
22
The Food Pyramid
Guide Questions:
What I Can Do
Activity 5: My Recipe!
Direction: Create your own recipe in making a healthy salad and explain the
procedure and the nutrients that we can get based from the ingredients that you use.
Write your answer on the space provided for.
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
__________________________________________________________________
Notes to Teacher
Answers from Activity 3, 4, 5 and 7 may vary since
it is based on the level of understanding of the student
Assessment
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3. Which of the following is true about the way we should eat to achieve healthy diet.
a. Eat fruit and veggies because it has all the nutrients
b. Do the best we can but take supplements
c. Eat a wide variety of foods
d. Eat only plant products because animal products are bad for our health.
4. A source of simple carbohydrates is
a. Seeds b. brown rice c. fruits d. potatoes
5. The risk of obesity, cancer and heart disease is increased by a diet high in
a. Fat b. saturated fat c. cholesterol d. all of the above
6. The only way to get all the nutrients you need is
a. Drink alcohol in moderation c. eat a combination of foods
b. Eat the same foods over and over again d. vegetarian diet
7. Foods like pizza, burger and noodles are rich in
a. Carbohydrates b. proteins c. vitamins d. minerals
8. Our body needs _____ water every day.
a. 2 to 3 b. 7 to 8 c. 10 to 15 d. 1 to 2
9. Excessive body weight due to over nutrition leads to
a. Rickets b. marasmus c. obesity d. kwashiorkor
10. A diet containing right amount of energy, carbohydrates, proteins, fats, fiber,
vitamins, minerals and water to fulfill requirement of body is called
a. Nutrition b. Balanced diet c. perfect diet d. food pyramid
Additonal Activities
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Answer Keys
1. e
2. B
3. D
4. C
5. A
6. J
7. H
8. I
9. K
10. G
Activity 2.
Muscular Muscular Strength Flexibility Cardiovascular
Endurance
Fetching Water Planking Raking Leaves Swimming
Body weight Picking fruits from Trees Aerobic
Squats Dancing
Pushing Pulling objetcs Line Dance
Jogging
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Skipping Rope
1. D Personal Environmental
2. D Lack of Motivation Lack of Transportation
3. B Lack of Energy Narrow sidewalk
4. A Busy schedule Noisy Place
5. C Lack of Sleep No jogging trails
6. A Fear injury Lack of Facility
7. C
8. C
9. D
10. A
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