Northeast Luzon Adventist College

Mabini, Alicia, Isabela

Senior High School Department
SY 2020-2021

Course Title Physical Education and Health Number of Units 1

Teacher Waren Christoper A. Panuncio Grade Level 11
Contact No. 09751756340 Time Allotment 20 hours/1 hours per week
E-mail address wcpanuncio@gmail.com Semester 1st 2020

QUARTER 1 WEEK 6

Topic Self-testing Activity for a Healthy Me!

Topic Opener Start with a prayer!

Processing Question: What is the significance of assessing health-related fitness?

Keeping the body physically active enables the body systems to function
properly with vigor and alertness. Staying in shape allows the individual to perform
daily tasks efficiently and effectively resulting to better output and performance.

Objectives 1. Discuss the significance of assessing health–related fitness component:

2. Administer self–assessment on health–related fitness (HRF), barriers on
physical activity, and on one’s diet:
3. Reflect on the test results and suggest future plans for improvement.
Values and Faith 1 Corinthians 10:31
Integration So, whether you eat or drink, or whatever you do, do all to the glory of God.
Suggested Pre-activity: Getting ready for Physical Activity
Activities Directions: Prior to any physical activity, it will help to know the students’ general health status through
the Physical Activity Readiness (PAR–Q) & Your questionnaire. Fill-up the PAR-Q and to answer the
questions honestly. This questionnaire, if given before participation in physical activity, can be of use for legal

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or administrative purposes.
*After answering PAR-Q. take a picture and upload it on schoology.
NAME:
DATE:
SECTION:
PARENT/ GUARDIAN SIGNATURE: _________________

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 1.Activity: Self-testing Activities for Health-related fitness, and Health-related fitness status
Assessing one’s health status will help the person know about one’s strengths and weaknesses.
Awareness of individuals’ health-related fitness and its relevant interpretations will aid the person to efficiently
create an action plan in observing a healthy lifestyle and selecting appropriate activities for areas that need
improvement.
 Be in proper attire, prepare needed materials, and get ready to perform the following activities.
 Procedures for Self-testing Activities for Health-related fitness, and Health-related fitness status
were uploaded in schoology.

Materials/ Bible, Internet.

Visuals Smartphone or Laptop
Weighing scale, tape measure,stopwatch, metronome,mat
Evaluation Participate in Self-testing Activities.
Parent/Guardian' Using a rubric, the parent/guardian rate the student's performance in the activities and the paragraph written.
s Assessment Rubric:

20 pts- work on the activities independently and diligently

15 pts- work on the activities with little help and diligently
10 pts- work on the activities with difficulty but trying his/her best
5 pts- work on the activities with much difficulty and help.
References Benefits of fitness testing. Retrieved from http://www.topendsports.com/testing/guide-benefit.htm
http://www.teachpe.com/fitness/testing.php
Dr. Mercola. 3 Fitness Tests to Assess Your General Fitness and Health Risks. February 14, 2014.
Retrieved(April 20,2016) from http://fitness.mercola.com/sites/fitness/archive/2014/02/14/3-
fitness-tests.aspx
Par – Q & You. Retrieved (April 19, 2016) from
http://www.furman.edu/sites/LiveWell/GetMoving/Documents/PAR-Q2.jpg
Requirements E-Diary writing ( Performance output for first and second grading)
Parent/Guardian'
s Feedback
Student's
Feedback

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QUARTER 1 WEEK 7

Topic Fitness Goal

Topic Opener Start with a prayer!

1. What is fitness?
Answer:

2.Enumerate activities done to

improve fitness.
A.
B.
C.
3. What is the significance of improving our fitness?
Answer:

Objectives 1. Discuss Principle of Physical Activity and the FITT:

2. Make a FITT fitness plan based on training principles to achieve/and or maintain health-related fitness:
3. Perform moderate to vigorous physical activities following the designed fitness plan.
Values and Faith (Mt. 25:41).
Integration Getting to heaven should be our main goal in life because no one should desire to spend eternity with the
devil and his angels
Suggested 1. Study Reading materials entitled The Principles of Physical Activity, uploaded in schoology week 7.

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Activities
2. Activity 1:

Directions: Identify what HRF component these physical activities belong to. Choose your answer
from the word pool and write your answers on the table provided for.
Muscular Strength &
Cardiovascular Fitness Flexibility
Endurance
1.Walking 1.Yoga 1.Squats
2. 2. 2.
3. 3. 3.
4. 4. 4.
5.

3. Activity 2 My Fitness Plan

Directions: Let the students go over their results for the self-testing activities as bases for Activity
A. Determine your weakest component and strongest component. Refer to results obtained during the
self-testing activities. Rank them by writing 1- 4, where 1 is the weakest and thus, should be given top priority
in making your fitness plan.

Cardiovascular Endurance (3-min step test)

__________ Muscular strength and endurance of arm (push-up/flexed)
__________ Muscular strength and endurance of abdominal (curl-up)
__________ Flexibility of the hamstring muscles (hamstring & hip flexor test)
__________ Flexibility of the shoulder muscles and joints (zipper test)

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B. Following the fitness plan design shown below, select activities guided by the Principles of Exercise and the
FITT goals.

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 Activity 3: My Daily Fitness Record!
Directions: To keep track of your engagement in physical activity, after you make your fitness plan, perform it
and record on the table shown in Activity 3.

Materials/ Bible,
Visuals Bible, Internet.
Smartphone or Laptop
Evaluation Answer activity # 1-3
Parent/Guardian' Using a rubric, the parent/guardian rate the student's performance in the activities and the paragraph written.
s Assessment Rubric:

20 pts- work on the activities independently and diligently

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 15 pts- work on the activities with little help and diligently
10 pts- work on the activities with difficulty but trying his/her best
5 pts- work on the activities with much difficulty and help.
References Salyer,Jessica The Top 5 Muscular Endurance Exercises November 15,2015.
http://www.healthline.com/health/fitness-exercise/muscular-endurance-exercises Smith,Jessica, ME.
Using METs in making a program design. February 1,2006. www.ideafit.com/fitnesslibrary/using-mets-
program-design
The F.I.T.T. Principle - Here's What You Need to Know for Great Workouts retrieved (April23, 2016)
https://www.verywell.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593
What is Moderate-intensity and Vigorous-intensity Physical Activity?
http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/
Requirements E-Diary writing ( Performance output for first and second grading)
Parent/Guardian'
s Feedback
Student's
Feedback

QUARTER 1 WEEK 8

Topic Exercise for Fitness

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Topic Opener Start with a prayer!
Warm-up Activity: Rank ‘Em!
Rank the following physical activities according to the level of effort you would have to exert to accomplish
them. Rank first (1st) the physical activity that requires the most level of effort to accomplish and 10th the physical
activity least requiring level of effort. Explain their rankings.

_____ competitive badminton for 30 minutes
_____ running uphill for 5 minutes
_____ sprinting for 20 seconds
_____ climbing 1 flight of stairs
_____ leisurely biking
_____ volleyball spiking and blocking drills for 10 minutes
_____ 3-on-3 basketball for 30 minutes
_____ swimming 10 laps continuously
_____ 3k fun run in 1 hour
_____ walking in the mall

Objectives 1. Compute their threshold of training and target zones and identify physical activities that they could do to reach
these.
2. Compute their own maximal heart rate and resting heart rate.
Values and Faith Philippians 4:13
Integration I can do all things through him who strengthens me.
Suggested Activity 1: Compute your:
Activities  Heart rate reserve (HRR):________________
 Maximum heart rate (maxHR) ____________
 Relative perceived exertion (RPE)_________
*Instruction and procedures on how to compute the following will be available in schoology.
Materials/ Visuals Bible,
Bible, Internet.
Smartphone or Laptop
Calculator,
Evaluation Computation of their HRF, maxHR, RPE.

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Parent/Guardian's Using a rubric, the parent/guardian rate the student's performance in the activities and the paragraph written.
Assessment Rubric:

20 pts- work on the activities independently and diligently

15 pts- work on the activities with little help and diligently
10 pts- work on the activities with difficulty but trying his/her best
5 pts- work on the activities with much difficulty and help.
References -Corbin, C. B., Corbin, W. R., Welk, G. J., & Welk, Karen A. (2008). Concepts of physical fitness: Active
-lifestyles for wellness (14th ed.). New York: McGraw-Hill. Hoeger, W. W. K. & Hoeger, S. A. (2011).
-Fitness & wellness (9th ed.). Australia: Wadsworth. Images on how to get pulse rate retrieved from
-http://mindly.org/tutorial/howto/lower_resting_heart_rate Image of heart rate monitor retrieved from
-http://zenergysv.com/blog/detail/using_a_heart_rate_monitor
Requirements E-Diary writing ( Performance output for first and second grading)
Parent/Guardian's
Feedback
Student's Feedback

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