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Health
Optimizing
Physical
Education 3
1st Semester - Module 3
DANCE
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Health
Optimizing
Physical
Education 3
1st Semester - Module 3
DANCE
Lesson 6:
Optimizing One’s Health through Physical Fitness
Assessments..................................................................................................................................... 1
What I Need to Know.................................................................................................................................. 1
What’s New: Different Kinds of Physical Activities............................................... 2
What Is It: Methods Used to Assess Physical Activities..................................... 3
What’s More: Methods of Assessing Physical Activity........................................ 4
What Is It: Definition of Terms..................................................................................... 5
What’s More: Case Analysis........................................................................................ 6
What’s New: Initiative, Responsibility, and Leadership Skills…..................... 9
What I Have Learned: Synthesizing your Learning.............................................. 9
What I Can Do: Physical Activity in Physical Education..................................... 10
Lesson 7:
Fitness Career Opportunities.........................................................................................12
What’s In............................................................................................................................. 12
What I Need to Know...................................................................................................... 12
What’s New: Situational Simulation..........................................................................13
What Is It: Fitness Career Opportunities .............................................................. 13
Summary ......................................................................................................................... 18
Assessment: (Post-Test)................................................................................................... 19
Key to Answers........................................................................................................................................... 20
References................................................................................................................................................... 21
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What This Module is About
II
What I Know
Multiple Choice. Encircle the letter of the best answer from among the given choices.
3. The target heart rate determines whether a person’s heart rate is __________.
A. above the moderate intensity level.
B. below the perceived exertion.
C. within the target zone during the activity.
D. towards maximal exertion.
4. Metabolic Equivalent (MET) is the unit used to measure the amount of oxygen used by
the body during ____________.
A. physical exertion B. physical activity C. physical assessment D. physical rest
5. Examples of moderate activities are the following, EXCEPT for one. Which one is it?
A. jogging B. brisk walking C. social tennis D. recreational swimming
6. Examples of vigorous activities are the following, EXCEPT for one. Which one is it?
A. Cleaning the windows at home. B. Lifting, Carrying and Digging
C. Aerobics D. Wrestling
7. Examples of light activities are the following, EXCEPT for one. Which one is it?
A. sweeping the floor B. walking slowly C. vacuuming D. washing windows
8. A method that involves an easy way to estimate intensity of activities is called a _____.
A. Compendium test B. Talk test C. Speed test D. Consumption test
10. Farrah would like to know the importance of conducting physical activity (PA) in
optimizing one’s health, what should be her goal when assessing physical activity
(PA)?
A. Ask the physical fitness instructor for tips and suggestions.
B. Refer to the nutrition guide and follow the instructions indicated.
C. Conduct an interview to random people and follow their exercise routine for fast
results.
D. Identify the frequency, duration intensity, and types of behaviours performed during
a period of time.
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IV
Lesson
By being active, you will burn calories that you store from eating throughout the day
and—it can be as easy as walking the dog or as rigorous as running a marathon. Providing
opportunities for children to be active early on puts them on a path to better physical and
mental health. It's never too late to jumpstart a healthy lifestyle.
But before we dive in, let us see the picture in a greater perspective. Physical activity,
along with proper nutrition, is beneficial to people of all ages, backgrounds, and abilities. And
it is important that everyone gets active: over the last 20 years, there's been a significant
increase in obesity in Philippines. Filipino adolescents ranked almost at the bottom 146
countries when it comes to the level of physical activity, according to a study from journal
The Lancet Child and Adolescent Health found that 93.4% of school-going Filipinos aged 11
to 17 lack physical activities as of 2016.
The picture above describes how physical inactivity can have serious implications for
people’s health. Approximately 2 million deaths per year are attributed to physical inactivity,
prompting WHO to issue a warning that a sedentary lifestyle could very well be among the
10 leading causes of death and disability in the world. (Retrieved from
https://www.who.int/mediacentre/news/releases on April 4, 2018).
Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular
diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure,
osteoporosis, lipid disorders, depression and anxiety. According to WHO, 60 to 85% of
people in the world, including teenagers—from both developed and developing countries—
lead sedentary lifestyles, making it one of the more serious yet insufficiently addressed
public health problems of our time. It is estimated that nearly two-thirds of children are also
insufficiently active, with serious implications for their future health.
1
In order to address physical inactivity, there are various physical activities that will
optimize one’s health. However, there is also a need to assess these physical activities. Why
do we have to assess physical activities? It isn’t enough to just come up with a fitness
activity and do it all the time. It is important to know how effective the activity is. Outcomes
of physical activity interventions should be evaluated because this is the only way to
determine whether they are effective. This is the only way to know if your body is improving
after consistent physical activity. Moreover, assessing physical activities can help measure if
the activities are useful in achieving your health goals.
The problem of physical inactivity, along with this substantial associated disease
risks, has been described as pandemic. The question now is then, how physical activity
among children and adolescents can be increased feasibly, effectively, and sustainably to
improve one’s health both acutely, and throughout life?
But before we discuss further on that, we will contextualize physical activity
assessment as it used in our daily lives and as a routine.
Why do we have to assess physical activities? It isn’t enough to just come up with a
fitness activity and do it all the time. It is important to know how effective the activity is.
Outcomes of physical activity should be evaluated and assessed because it is the
only way to determine whether they are effective or not. This is the only way to know if your
body is improving after consistent physical activity. Moreover, assessing physical activities
can help assess if they are useful in achieving your health goals.
The following are some of the methods used to assess the physical activities.
3. Perceived Exertion (Borg Rating This refers to how hard you feel your body is
Scale) working on a scale from 6-20.
3
4. Metabolic Equivalent (MET Level)
A MET is the unit used to measure the amount
of oxygen used by the body during physical
activity.
1 MET = energy (O2) used by the body as
you sit quietly.
Moderate Intensity Activity – 3 to 6 METS
Vigorous Intensity Activity – over 6 METS
Subjective Methods
Subjective methods are simply physical activity assessment methods that depend on
the human perception of human activity. Such methods are predominantly used for
measurement in populations.
Examples:
Self-Report – this can be in the form of physical activity diaries and logs
Recall - this method is usually made up of short simple questionnaires of
5 – 15 item and set to investigate physical activity patterns
Objective Methods
Unlike the subjective methods, objective methods rely on solid data or observations.
These are predominantly used for measurement in individuals.
Examples:
Heart-rate Telemetry – Student wears device that provides data on the heart rate in
response to exercise.
Can be set to record and collect data.
Pedometry - Student wears device that records the number of steps taken
and estimates the distance covered.
- 10,000 steps is considered equivalent to meeting National
Physical Activity Guidelines.
5
D. Sedentary Behaviour – refers to any waking behaviour characterized by
an energy expenditure ≤1.5 metabolic equivalents (METs), while in a sitting, reclining
or lying posture. In general this means that any time a person is sitting or lying down,
they are engaging in sedentary behaviour. Common sedentary behaviours include
TV viewing, video game playing, computer use (collective termed “screen time”),
driving automobiles, and reading.
E. Physical Activity – refers to any bodily movement resulting in energy
expenditure (EE), direct observation of the individual's movement should be used as
the gold standard for physical activity research.
F. Physical Fitness Plan – This is the written schedule of all the physical
activities you will take part in. Before you begin your physical activities, you will
submit your Plan to your PE and Health teacher, who will review it for considerations.
If your teacher has concerns about any of the activities, your teacher will contact you
or your parents to discuss them. The Plan maybe revised in further assignments.
You will then take part in physical activities and record them in your Physical Activity
Logs, accumulating at least 80 hours of physical activity participation time. This
averages to at least one hour per day, five days per week.
G. Physical Activity Logs – This is where you record the time spent doing
the activities. You will use the information from your logs to set personal goals
related to the type, frequency, intensity and duration (time) of your physical activity.
By keeping track of the data, you will be able to observe your own progress and
achievement.
With the concept given above, let us now test your comprehension. Answer
the activity that follows.
Given below are situations that depict the different methods in assessing
physical fitness activities. Answer the given activity. The first one is done for you.
Situation Methods
1. Janelle, a Grade 12 Senior High
student is capable of doing bike Talk Test- Low Intensity Level
riding while singing at the same
time.
6
2. Shine sees the need to record
and collect heart rate data before
and after conducting a certain
activity.
From the example given above, it can be understood that Physical Education
assessment must be flexible, with student-centered rubrics based on each student's
starting point. In addition to this, physical education assessment standards are more
holistic. It attempts to ensure students cannot just do a push-up or perform cheer
dance, but can do it correctly and understand how and why they should be doing it.
We will integrate the value of being literate and committed to the physical activity you
are going to indulge with.
7
Below is the sample table of Individualized Fitness Program based on FITT
Principle.
Name : _________________________________________________
Activity
Date Intensity Level and Duration (Hours)
Description
Light Moderate Vigorous
Answer the following questions based on your learning. Be brief and concise.
1. From your own point of view, write down five (5) characteristics of a person
who displays, initiative, responsibility and leadership in fitness activities.
a. ______________________________________________________
b._______________________________________________________
c. ______________________________________________________
d. ______________________________________________________
e._______________________________________________________
2. As a responsible Senior High student, how will you share your knowledge on
the different physical fitness assessments to your fellow students? What is
your ultimate goal towards achieving physical fitness?
___________________________________________________________
_____
___________________________________________________________
_____
___________________________________________________________
_____
___________________________________________________________
_____
3. In your physical activity log, which intensity level did you spend most of your
time? What do you think is the implication of the result of your physical activity
log towards your health?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
10
As a responsible Senior High student, you are challenged to make a Physical
Activity Program tailor fit to the exercise and fitness needs of you and your family
members. The table provided below is a sample; you may enhance as to how you
like it. Have fun making and helping your family members stay fit and healthy in this
time of pandemic! Be creative.
11
Lesson
12
There is an old saying that goes, “if you’re trying to choose a career, one
should think about what you would do if you didn’t have to work”. If you had a million
dollars and you could do anything, what would you do? Your answer to that question,
while maybe not literally the best choice career for you, may give you insight into
what you should do.
1) ______________________________________________________________
2) ______________________________________________________________
3) ______________________________________________________________
4) ______________________________________________________________
5) ______________________________________________________________
The answers you have generated is actually a result of your trying to go through the
process towards becoming a person who reflects o your thoughts before making a decision.
Hence the career decision-making skill is a very important step one must consider. It is a set
of individual assessment needed to identify, evaluate and use in the most ethical, efficient
and effective way across all domains, occupations and professions.
13
3. Personal Trainer - Sport Athletic Administration, Sport Retailing,
Management Careers Resort Sport Management
4. Weight Control Counsellor Helps individual track, achieve and
maintain weight loss by monitoring
exercises, create sensible diet plans,
provide support for clients.
Note: To be a weight-loss counsellor,
one needs to have certain education
and training to make it possible for you
to help your clients live a healthier life.
5. Sport Media Careers Journalism, Photography, Writing, Art,
Broadcasting
6. Sports Agent Liaison between client and sports
teams/companies looking for endorsees
Generated by Farrah Alvie F. Ablanque from https://www.slideshare.net/secret/dofEmcbueVO5tE
A job in the fitness industry doesn't just provide you with a wide variety of
exciting career options. It also comes with a whole heap of personal perks, allowing
you to achieve a happy work life balance. Personal trainers and fitness Instructors
can often structure the hours and days they want to work. Clients often like to train
before and after work which may leave you time to go to the beach during the day,
look after the kids, plan you sessions, or catch up on paperwork. You're going to be
making a positive impact on the lives of others while watching people reach their
fitness goals can be very satisfying, especially when you are part of their journey.
You're going to be able to focus more on your own training if you're living and
breathing a fitness job. That means you could very well fit in exercising when you
want, especially if you're a personal trainer with free time between client sessions.
Taking group exercise classes is also a great way to train while you work.
14
1. Goals . What is the fitness advocacy all about? What is it that you want to
achieve?
What do you want the people to feel after the event?
2. Plan a Theme. Build a Team. A successful group effort requires a motivated
team
leader whose members agree upon on clearly defined tasks, set
reachable goals, budget and act with inspiration and purpose.
3. Set Goals. Identify the number of people who will help you, items needed, and
folks pledging to pass along what they have learned to others.
4. Document. Whether in photos or video and be sure to have participants
information
form.
5. Reflect. Build moments and reflections. Do processing so the participants will
be able to understand and live by the essence of the advocacy
program.
15
What I Have Learned
Below are hypothetical situations that require your unbiased opinion and educated
judgment. Answer the questions and give your insights to each situation in 2- 3 sentences.
1. You are currently making your individualized fitness exercise routine in Physical Education
and Health. You came along with a standardized fitness program which can be of great help
to design and finish your fitness routine right away.
2. One of your family members is diagnosed with severe obesity. As a fitness advocate, she
asks for your help in weight management.
3. There are a lot of myths out there related to nutrition, fitness, and weight loss. Some of
them even come from seemingly refutable sources. Your friend, Nikki, would like to avail and
be part of the fad.
What I Can Do
Imagine your advocacy program has already come to an end. You want to hear
feedback of your clients. Create a special event evaluation form for them to fill out. A sample
format is given below for reference.
16
SPECIAL EVENT EVALUATION FORM
Name of Advocacy/Event: ____________________________________________________
Coordinator In-Charge : _______________________________ Cel No. _______________
Date and Time Held: ________________________________________________________
Place/ Facility : ____________________________________________________________
Theme: _____________________________ Colors: _______________________________
Estimated Attendance : ________ Children ______ Youth ____________ Adult
1. Publicity : Do you think there was sufficient publicity for the event? __________________
2. Equipment: Do you have enough materials to meet the needs of the participants? ______
3. Attire and Costume : Are the participants wearing the appropriate attire for the activity? __
5 4 3 2 1
Comments:
1. Please identify any specific priority areas for you that could be the focus at future events.
___________________________________________________________________
17
Summary
1. Physical activity provides long-term health benefits for everyone.
2. Outcomes of physical activity should be evaluated and assessed because it is the only
way to determine whether they are effective or not. This is the only way to know if your
body is improving after consistent physical activity. Moreover, assessing physical activities
can help assess if they are useful in achieving your health goals.
5. Accurate estimates of physical activity are essential for advancing research on the health
benefits of physical activity; for understanding patterns and correlates that influence
physical activity behavior; and for evaluating interventions designed to promote physical
activity, improve health, or reduce obesity.
9. Personal trainers and fitness Instructors can often structure the hours and days they
want to work.
10. Fitness is a gift and finding the right fitness tribe can help you create healthy habits that
last a lifetime.
18
Multiple Choice. Encircle the letter of the best answer from among the given choices.
3. The target heart rate determines whether a person’s heart rate is __________.
A. above the moderate intensity level.
B. below the perceived exertion.
C. within the target zone during the activity.
D. towards maximal exertion.
4. Metabolic Equivalent (MET) is the unit used to measure the amount of oxygen used by
the body during ____________.
A. physical exertion B. physical activity C. physical assessment D. physical rest
5. Examples of moderate activities are the following, EXCEPT for one. Which one is it?
A. jogging B. brisk walking C. social tennis D. recreational swimming
6. Examples of vigorous activities are the following, EXCEPT for one. Which one is it?
A. Cleaning the windows at home. B. Lifting, Carrying and Digging
C. Aerobics D. Wrestling
7. Examples of light activities are the following, EXCEPT for one. Which one is it?
A. sweeping the floor B. walking slowly C. vacuuming D. washing windows
8. A method that involves an easy way to estimate intensity of activities is called a _____.
A. Compendium test B. Talk test C. Speed test D. Consumption test
10. Farrah would like to know the importance of conducting physical activity (PA) in
optimizing one’s health, what should be her goal when assessing physical activity
(PA)?
A. Ask the physical fitness instructor for tips and suggestions.
B. Refer to the nutrition guide and follow the instructions indicated.
C. Conduct an interview to random people and follow their exercise routine for fast
results.
D. Identify the frequency, duration intensity, and types of behaviours performed during
a period of time.
19
Self-report
Subjective Method - 6. D.10
family members.
of their respective topic discussed
health assessment and idea on the
opinion and views. depending on the understanding
as this is about Answers may vary on their
Answers may vary Program as this is based
Analysis (What’s New) Physical Activity Answers may vary
Activity 1: Situational D0 Learned
Lesson 2 Activity 5: What I Can Activity 4: What I
insights.
to do. sharing one’s
student is planning formation while
advocacy the integrate values
to the fitness able to
form is dependent Student must be
as the evaluation Answers may vary.
Answers may vary Learned)
(What I Can Do) (What I Have
Fast Forward and Healthy
Activity 4: Activity 3: Brainy
References:
Viray, Patricia. 2020. "Filipino Teens Among Worst In The World For Physical
Activity". Philstar.Com. https://www.philstar.com/headlines/2019/11/22/1970951/filipino-teens-
among-worst-world-physical-activity.
"WHO | Physical Inactivity A Leading Cause Of Disease And Disability, Warns WHO".
2020. Who.Int. https://www.who.int/mediacentre/news/releases/release23/en/.
Parrish, Anne-Maree, Mark S. Tremblay, Stephanie Carson, Sanne L. C. Veldman, Dylan Cliff,
Stewart Vella, and Kar Hau Chong et al. 2020. "Comparing And Assessing Physical Activity
Guidelines For Children And Adolescents: A Systematic Literature Review And Analysis."
Industry, The. 2020. "The Perks And Benefits Of Jobs In The Fitness Industry - Fitness
Careers". Fitness Careers. https://www.fitnesscareers.com.au/newsview/the-perks-and-benefits-
of-jobs-in-the-fitness-42.
Industry, The. 2020. "The Perks And Benefits Of Jobs In The Fitness Industry - Fitness
Careers". Fitness Careers. https://www.fitnesscareers.com.au/newsview/the-perks-and-benefits-
of-jobs-in-the-fitness-42.