FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.

P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR

Quality education with Christian formation

Physical Education
and Health
Learner’s Material

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Department of Education
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TABLE OF CONTENTS

1|Learning Activity Sheets in (P. E.) S. Y 2020 - 2021

 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

LESSON 1: A WAY TO GET FIT.......................................................................1

LESSON 2: ENERGY SYSTEMS........................................................................5
LESSON 3: LET’S BE HEALTH AWARE!...........................................................8
LESSON 4: EAT RIGHT FOR A HEALTHY LIFE..............................................12
LESSON 5: MANAGING STRESS THROUGH PHYSICAL ACTIVITY...............17
LESSON 6: SELF-TESTING ACTIVITY FOR A HEALTHY ME!.........................21
LESSON 7: FITNESS GOALS.........................................................................30
LESSON 8: EXERCISE FOR FITNESS............................................................38
LESSON 9: EXERCISE FOR FITNESS............................................................43
LESSON 10: EXERCISE FOR FITNESS..........................................................50
LESSON 11: EXERCISE FOR FITNESS..........................................................55
LESSON 12: EXERCISE FOR FITNESS..........................................................58
LESSON 13: VALUE OF PARTICIPATING IN PHYSICAL ACTIVITIES...........65
LESSON 14: CAREER OPPORTUNITIES IN HEALTH AND FITNESS..............70

2|Learning Activity Sheets in (P. E.) S. Y 2020 - 2021

 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing

Content one’s health as a habit; as requisite for physical activity assessment performance,
Standards and as a career opportunity.

The learner leads fitness events with proficiency and confidence resulting in
Performanc independent pursuit and in influencing others positively
e Standards

Sets Frequency Intensity Time Type (FITT) goals based on training principles
Learning to achieve and/or maintain health related fitness (HRF)
Competenci
es

 Recognize what are the aerobic activities they could engage with.
Learning  Evaluate their physical activity they engaged.
Targets  Differentiate aerobic, muscle strengthening and bone strengthening
activities?

Bone Hypertrophy. (2016). Retrieved from

http://oxfordindex.oup.com/view/10.1093/oi/authority.20110
803095517493

Factors Affecting Bone Development, Growth and Repair.

Retrieved from http://www.our-sma- angels.com/crystal/web
%20pages/a%20&%20p/bonefacts.htm

Glass, S., Hatzel, B. and Albrecht R. 2 Ways Bone Modeling Occurs

Throughout Life: Hypertrophy and
Atrophy.http://www.dummies.com/how-to/content/2-ways-
bone-modeling-occurs-throughout-life-hypert.html
References http://www.medicinenet.com/aerobic_exercise/article.htm

Quinn, Elizabeth. (2016. May 25). 4 Basic Strength Training Principles

to Build Muscles. Retrieved from
https://www.verywell.com/basic-strength-training- principles-
3120727\

Quinn, Elizabeth. (2016. May 9). What is the Definition of Muscle

Hypertrophy? . Retrieved from
https://www.verywell.com/muscle-hypertrophy-definition-
3120349
3|Learning Activity Sheets in (P. E.) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 1 )
(Quarter 1)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: A WAY WE GET FIT!

Learning Target/s: Evaluate their physical activity they engaged.

Lesson 1: A Way to Get Fit

Activity 1: Let Me Think
Directions: Complete the table below by listing all physical activities you have engaged
in before and activities you are engaged in at present.

When I was a kid, I used to… Now I’m a young adult, I do…

What is physical activity? It is any movement made by the muscles of the body
that requires exertion of energy such as running, swimming, dancing, etc. Exercising is
considered physical activity but more structured and planned. Regular physical activity
promotes a healthy lifestyle as it improves our health and helps lower risks to illnesses
like cancer, hypertension, cardiovascular disease, and diabetes. It is necessary for us to
engage in physical activities to enhance our level of fitness.

Many of us exercise and do physical activities at home, in school, and at the

gym. Some of these include aerobic, muscle strengthening, and bone strengthening
activities, all of which are good for body composition. It is important to know the nature
of these physical activities for a better understanding of what it does to our body.

Aerobic, Muscle Strengthening, and Bone Strengthening Activities:

How Do They Work and Differ?

Aerobic Activities
Aerobic activities are also called “cardio” exercises. Normally, these activities
increase our heart and breathing rate. These activities cause us to sweat profusely, and
breathe harder. Our heart pumps blood more vigorously, causing oxygen to circulate
throughout our body. This allows us to sustain our aerobic exercise for a few minutes.
Such activities like jogging, running, swimming and dancing are some examples of
aerobic exercises which improve our cardiorespiratory fitness. It also helps us to
prevent disease like cardiovascular disease, diabetes, and osteoporosis. Most aerobic
activities can be done on a daily basis. To be physically fit, it is important to engage in
aerobic activities.

4|Learning Activity Sheets in (P. E.) S. Y 2020 - 2021

 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Guidelines for Aerobic Exercise

 Frequency - Always consider the number of aerobic exercise sessions per week. When
doing cardio exercises, especially to lose weight, frequency is an important factor to make
it more effective. Start cardio exercises for at least 3 days a week for the first few weeks,
with not more than 2 days’ rest between sessions. Afterwards, we can gradually increase
the frequency of exercise to 5 days a week.

 Intensity – To be effective, aerobic exercises should be done in moderate intensity, that

is, our heart rate should be 60 to 80% of our maximum heart rate. First, determine the
target heart rate by getting the maximum heart rate and the recommended heart rate
range. This will then tell how hard we should exercise during our training.

 Time – More time spent doing aerobic exercises means more calories burned and an
increase in endurance. We can at least do 20 minutes per session at first, then gradually
increase it to 60 minutes.

 Type - Running, jogging, sprinting, swimming, and playing contact sports such as
basketball are some activities that we can do to improve our heart rate. It is also
important to try different exercises and activities to avoid boredom.

Muscle Strengthening Activities

Muscle strengthening activities are exercises in which groups of muscles work or hold
against a force or some weight. Muscle strengthening activities help build good muscle strength.
When muscles do more work, it becomes stronger. Therefore, having strong and healthy
muscles enable us to perform everyday physical tasks. With strong and capable muscles, we can
rearrange the furniture in our living room and carry heavy grocery bags from the market to our
home.

During muscle strengthening activity, muscle contraction occurs. The repetitive

contractions during exercise can cause damage to the muscle fibers. Our body repairs these
muscle fibers when they get damaged. The repair happens after exercise while muscles are at
rest. New muscle fibers are produced to replace or repair those that were damaged. The muscles
in our body then start to grow larger and stronger. This stimulation and repair process is called
muscle hypertrophy. It is important to note that these muscle-strengthening activities—short
high intensity exercises—should be alternately scheduled in a week allowing rebuilding of
muscles during rest periods. Ideally, one to two days of rest lets our muscles rest and recover.

Exercises like push-ups, sit-ups, squats, and lifting weights are some examples of muscle
strengthening activities that you can do if you want to have strong and lean muscles. Remember
that before you start doing these activities, be sure to do dynamic warm-up to avoid injury.

Bone Strengthening Activities

Bone growth is stimulated by physical stress brought about by physical activity. As

skeletal muscles contract, they pull their attachment on bones causing physical stress. This
consequently stimulates bone tissue, making it stronger and thicker. Such bone strengthening
activities can increase bone density throughout our skeletal system. This is called bone
hypertrophy.

Many forms of physical activity like running, skipping rope, and playing basketball help
keep our bones fit. Bones also support groups of muscles to reduce risk of falling. It is important
to understand that bone-strengthening exercises do not only focus on bone health, it also
focuses on improving muscle strength, coordination, and balance.

5|Learning Activity Sheets in (P. E.) S. Y 2020 - 2021

 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Each strengthening activity mentioned works differently from the other as each
focuses on different target areas in the body. But each contributes to the ultimate goal
of being fit. Being fit is important and requires a proper plan and much effort and
discipline. If we want to live healthy, we need to optimize our daily physical activities to
achieve our desired level of fitness.

Activity 2: Question Time!

Directions: Answer the following questions below.
1. Differentiate aerobic, muscle strengthening and bone strengthening activities?

2. How do these activities contribute to your overall health? Cite at least 5 benefits.

3. Explain the importance of Frequency, Intensity, Time, and Type (FITT) in doing
exercise?

Summary
Bone Strengthening
Aerobic Activities Muscle Strengthening Activities Activities

During aerobic Muscle contraction occurs during a Bone growth is stimulated

activity, oxygen is muscle strengthening activity. The by physical stress. As
delivered to the repetitive contractions during skeletal muscles contract,
muscles in our exercise cause damage to muscle they pull their attachment
body allowing us to fibers. However, these muscle on bones causing physical
sustain the physical fibers are ready to be repaired stress. This consequently
activity for few once they get damaged. The stimulates bone tissue,
minutes. repair of muscle fibers happens making it stronger and
after exercise while muscles are at thicker. Such bone
rest. There will be new muscle strengthening activities can
fibers produced to replace and increase bone density
repair those fibers that were throughout our skeletal
damaged. The muscles system.
in the body then start to grow
larger and stronger.

6|Learning Activity Sheets in (P. E.) S. Y 2020 - 2021

 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

References

Bone Hypertrophy. (2016). Retrieved from

http://oxfordindex.oup.com/view/10.1093/oi/authority.20110803095517493

Factors Affecting Bone Development, Growth and Repair. Retrieved from

http://www.our-sma- angels.com/crystal/web%20pages/a%20&
%20p/bonefacts.htm

Glass, S., Hatzel, B. and Albrecht R. 2 Ways Bone Modeling Occurs Throughout Life:
Hypertrophy and Atrophy.http://www.dummies.com/how-to/content/2-ways-
bone-modeling-occurs-throughout-life-hypert.html
http://www.medicinenet.com/aerobic_exercise/article.htm

Quinn, Elizabeth. (2016. May 25). 4 Basic Strength Training Principles to Build Muscles.
Retrieved from https://www.verywell.com/basic-strength-training- principles-
3120727\

Quinn, Elizabeth. (2016. May 9). What is the Definition of Muscle Hypertrophy? .
Retrieved from https://www.verywell.com/muscle-hypertrophy-definition-
3120349

Strengthening Muscles and Bones. Retrieved from

https://www.presidentschallenge.org/motivated/strengthening.shtml

Weil, Richard (MEd,CDE). (2016. Jan 1). Aerobic Exercise. Retrieved from

What is Aerobic Exercise? - Definition, Benefits and Examples. (2016). Retrieved from
http://study.com/academy/lesson/what-is-aerobic-exercise-definition- benefits-
examples.html

“What is Physical Activity?” as retrieved from https://www.nhlbi.nih.gov/health/health-

topics/topics/phys

7|Learning Activity Sheets in (P. E.) S. Y 2020 - 2021

 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing

Content one’s health as a habit; as requisite for physical activity assessment
Standards performance, and as a career opportunity.

The learner leads fitness events with proficiency and confidence resulting in
independent pursuit and in influencing others positively
Performance
Standards

Sets Frequency Intensity Time Type (FITT) goals based on training principles
Learning to achieve and/or maintain health related fitness (HRF)
Competencie
s

Learning  Understand the three types of Energy System

Targets  Think of and list down physical activities that use three energy systems. Perform
these activities.

Rogers, Paul. (2010. Nov 8). All About Energy Systems For
Physical Activity. Retrieved from
http://foodfithealth.com/blog/energy-systems-physical-
activity/

Muscle Metabolism: Synthesis of ATP (2016).

Retrieved from
http://study.com/academy/lesson/muscle-metabolism-
processes-to-generate- atp.html

Namblar, Bindu. (2011. Oct 6). 3 Basic Energy Systems To Perfect

References Goal Oriented Exercise. Retrieved from
http://www.bodybuilding.com/fun/3-energy-systems- help-
trainer.htm

Exercise Energy Systems. (2016). Exercise Energy Systems.

Retrieved from http://www.shapesense.com/fitness-
exercise/articles/exercise-energy- systems.aspx

Sports and Nutrition: Fueling You Performance. (2015. July 13).

Retrieved from
http://youngwomenshealth.org/2013/07/23/sports-nutrition/

8|Learning Activity Sheets in (P. E.) S. Y 2020 - 2021

 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 2 )
(Quarter 1)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: Let’s Find Out

Learning Target/s: Understand the three types of Energy System
Think of and list down physical activities that use three energy systems. Perform these activities.

Lesson 2: Energy Systems

Activity 1: Let’s Find Out
Directions: Can you tell what they are doing? Can you identify what these two
pictures have in common?

Our body needs specific amount of energy when we do physical activities. When
we exercise, a low or high amount of energy is supplied to muscles depending on the
duration, intensity, and nature of the exercise. Activities like sprinting and jumping
require a large amount of energy used in short a period of time. On the other hand,
marathon running and long-distance swimming require low but steady amount of
energy over a longer period of time. It is important for our body to get the energy it
needs to effectively perform these physical activities.

The food that we eat is a source of energy. Eating before doing exercise can
contribute to performance. There is a complex chemical process called cellular
respiration in which our body takes in food and uses it to convert and produce
adenosine triphosphate (ATP). ATP supplies energy to muscle cells for muscular
contraction during physical activity. Creatine phosphate (CP), like ATP, is stored in
muscle cells. When it is broken down, a large amount of energy is released. Three
energy systems work together as we exercise. However, a specific energy system can
dominate depending on the intensity and of type of activity that is being done.

What Are The Three Energy Systems?

Anaerobic A-Lactic (ATP-CP) Energy System

Anaerobic A-Lactic or ATP-CP is a dominant source of muscle energy for high
intensity physical activities. It provides high bursts of start up energy that lasts
around ten seconds or less. ATP-CP provides immediate energy without requiring
any oxygen (anaerobic) and does not produce lactic acid (a-lactic). Many athletes
who participate in sports competitions require short amounts of acceleration.
Athletic events like the shot put, weight lifting, and 100-meter sprint are examples
of physical activities that utilize the ATP-CP energy system. However, the ATP-CP
system will not supply ATP again until the muscles have rested and have been able
to regenerate.
9|Learning Activity Sheets in (P. E.) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Anaerobic Lactic (Glycolytic) Energy System

Anaerobic Lactic is also known as the glycolytic energy system, an energy
system that supplies energy for medium to high intensity physical activities. These
high intensity activities usually last from ten seconds to two minutes. When an
athlete sprints for 400 meters, lactic acid builds up in blood and muscle cells.
Normally, there is a shortness of breath, and a burning sensation in the muscles
once lactic acid is produced. Same as with ATP-CP, the anaerobic lactic system does
not require oxygen but is capable of supplying energy for high intensity activities.
The difference between the two systems is amount of time that the system can
work. Thus, if an athlete exceeds ten seconds while sprinting, the anaerobic lactic
system kicks in to provide energy.

Aerobic Energy System

Most of sports and activities use aerobic energy system. Aerobic energy system
provides energy for low intensity physical activities that last from two minutes to a
few hours. Aerobic energy system, compared to ATP-CP and glycolytic energy
system, requires much longer oxygen in muscles in doing physical activities like long
distance swimming running and playing sports (e.g. basketball, soccer, futsal). If a
person exercises for 8 minutes, aerobic energy system will become a dominant
source of that person’s energy. Aerobic energy system continually produces ATP
energy to muscles as long as oxygen is available to muscles in the body. Unlike
anaerobic lactic system, aerobic energy system does not produce lactic acid since
oxygen is available to the muscles.

Most sports and physical activities use these energy systems. Though there are
times when one energy system dominates during a specific type of physical activity,
it is important to understand that all energy systems are active. Each energy system
changes during the activity depending on its duration and intensity. Therefore, once
we engage in physical activities or sports, all three energy systems may be in use
but in varying degrees.

Activity 2: Let’s Get Energized

Directions: Think of and list down physical activities that use three energy systems.
Perform these activities.

Anaerobic A- Anaerobic Lactic System Aerobic Energy System

Lactic System

Activity 3: Let’s Reflect

Directions: After doing Activity 2, answer the following questions below.
1. How will you differentiate anaerobic a-lactic and anaerobic lactic system? What
do they have in common? Explain.

2. How does the aerobic energy system work in our body? How does it differ from
2 anaerobic systems? Explain.

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Summary
Energy Intensity Duration Lactic Acid Oxygen Examples
System Production Requirement
Anaerobic High Lasts 10 Does not Does not Shot put,
A Lactic seconds produce require 100-meter
or less lactic acid oxygen sprint

Anaerobic Medium to Lasts 10 Produces Does not 400 to 800-

Lactic High seconds lactic acid require meter sprint
to 2 oxygen
minutes
Aerobic Low Lasts 2 Does not Requires 3-km run,
Energy minutes to produce oxygen long distance
System a few lactic acid swimming,
hours playing
sports (e.g.
basketball,
soccer,
futsal)

References

Rogers, Paul. (2010. Nov 8). All About Energy Systems For Physical Activity. Retrieved
from http://foodfithealth.com/blog/energy-systems-physical-activity/

Muscle Metabolism: Synthesis of ATP (2016). Retrieved from

http://study.com/academy/lesson/muscle-metabolism-processes-to-generate-
atp.html

Namblar, Bindu. (2011. Oct 6). 3 Basic Energy Systems To Perfect Goal Oriented
Exercise. Retrieved from http://www.bodybuilding.com/fun/3-energy-systems-
help-trainer.htm

Exercise Energy Systems. (2016). Exercise Energy Systems. Retrieved from

http://www.shapesense.com/fitness-exercise/articles/exercise-energy-
systems.aspx

Sports and Nutrition: Fueling You Performance. (2015. July 13). Retrieved from
http://youngwomenshealth.org/2013/07/23/sports-nutrition/

11 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing

Content one’s health as a habit; as requisite for physical activity assessment performance,
Standards and as a career opportunity.

The learner leads fitness events with proficiency and confidence resulting in
independent pursuit and in influencing others positively
Performanc
e Standards

Self-assesses health-related fitness (HRF). status, barriers to physical activity

Learning assessment participation and one’s diet
Competenci
es

Learning  Describe a person with an eating problem.

Targets  Write a persuasive essay about health awareness.

9 Bad Eating Habits and How To Break Them. (2014. Jan 13). Retrieved
from http://www.everydayhealth.com/diet-and-nutrition-pictures/bad-
eating-habits-and- how-to-break-them.aspx

Martinez, Eliza. What Are The Dangers of Being Underweight?.

Retrieved from
http://healthyliving.azcentral.com/dangers-being-
underweight-8137.html

What are the Health Risks of Overweight and

Obesity?. Retrieved from
https://www.nhlbi.nih.gov/health/health-
topics/topics/obe/risks
References Obesity and Overweight. (2015. Jan). Retrieved from
http://www.who.int/mediacentre/factsheets/fs311/en/

Causes of Obesity. (2016. Jun 15). Retrieved from

http://www.nhs.uk/Conditions/Obesity/Pag
es/Causes.aspx
Five Bad Sleeping Habits That You Should Stop Doing Right Now. (2014. July
14) Retrieved from https://salemph.wordpress.com/2014/07/14/five-
bad-sleeping-habits-you-should- stop-doing-right-now/

Stress Management: Unhealthy Ways of Coping Stress. (2015). Retrieved from

https://stress.knoji.com/stress-management-unhealthy-ways-of-coping-with-stress/

12 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 3)
(Quarter 1)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: Describe Me in My Picture

Learning Target/s: Describe a person with an eating problem.
Write a persuasive essay about health awareness.

Lesson 3: Let’s Be Health Aware!

Activity 1: Describe Me in My Picture
Directions: Describe the picture below. Can you tell what causes this person to act
this way? Write your thoughts about it in the space provided.

Many of us try to live a healthy lifestyle. We do various things to become fit and
to achieve our desired physique — oftentimes without first knowing and understanding
the consequences. Our health becomes at risk and prone to different risks that can
affect our capacity to do daily physical activity. We need to realize that there are some
common health practices — particularly when dealing with stress— that need to be
corrected right away, especially among the young ones. Some stress-coping measures
affect or show in a person’s eating or sleeping habits.

Eating Habits, Sleep, and Stress Management: What Goes Wrong?

Eating Habits
We can always eat the food that we want. There is nothing wrong with eating. It
only goes wrong if we consume less or more than what our body needs; also when
we eat unhealthy food. This can lead to being underweight, overweight, or even
obese. It is alarming to see that many are suffering from malnutrition, overweight,
and obesity.

Underweight people are often found to suffer from malnutrition due to lack of
adequate nutrients in the body. Many of them do not get the right amount of
calories to fuel their bodies thus, they tend to lack the energy to do regular tasks at
home, school, and work. Their immune system also gets weak and compromised,
making them prone to health risk issues such as anemia and osteoporosis.

13 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Anorexia (an-o-REK-see-uh) nervosa is an eating disorder wherein a person

is abnormally underweight, has an intense fear of gaining, and an abnormal
understanding of body weight, often due to coping with emotional problems
stemming from self-worth.

People with anorexia use extreme efforts to prevent weight gain and keep on
losing weight by restricting food intake, exercising excessively, or misusing diet
aids, diuretics, and laxatives. These tend to significantly interfere with activities in
their lives.
(http://www.mayoclinic.org/diseases-conditions/anorexia/home/ovc-
20179508)

Overeating is also found to be one of the leading causes of overweight and obesity. Eating too
much, especially processed food and sugary drinks, coupled with a sedentary lifestyle contribute
significantly to weight gain. The calories consumed, particularly from fats and sugars, have to be
burned off through physical activity or exercise. Otherwise, these calories will be just be stored in
the body as fat.

Overweight and obese people often encounter a lot of physical and

emotional struggles in their daily lives. They often have a hard time doing simple
tasks such as tying their shoelaces or walking up a short flight of stairs. They also
find themselves the subject of bullying. Furthermore, they are also at risk of
developing other health conditions such as cardiovascular diseases, diabetes, among
others.

Sleep Management
Sleep is essential to everyone’s health. Normally, we need about 6 to 8 hours
of night sleep everyday to allow the body to rest and regenerate. When we wake up
in the morning after a good night’s sleep, we feel fresh and energetic. We become
effective and productive in our daily activities. However, a lot of people, in particular
teens, practice bad sleeping habits such as the following:

1. Staying up all night - This is the most common bad sleeping habit of most
people. In order to submit a project, a paper, or some other work at the last
minute, they cram to finish it, staying up all night until they are done. Some
people just spend the night reading or doing other stuff that they just do not
want to postpone for another time.

2. Internet Addiction - Social media is massively addictive. Many people would

spend a lot of their time browsing social media sites such as Facebook and
YouTube. They are awake all night to converse and play with their friends and
forgo sleeping on time. This results in tiredness and unproductiveness in work,
in school, and even at home.

3. Eating Before Sleeping - Eating could be one of the things we do that give us
comfort—but should be discouraged just before bedtime. Eating before sleeping
can cause discomfort preventing us from falling asleep easily. When we eat too
close to our bedtime, it means that we go to our bed while digesting. This can
cause acid reflux which makes a person lose sleep. It is best to eat 4 hours
before falling asleep so we can be sure that our digestive system has done its
job.

Stress Management
We need to deal with the fact that stress is part of our lives. Stress
happens for many reasons – environmental factors, fatigue, too much work,
illness, and loneliness. It is inevitable; hence, needs to be handled properly.
Handling stress seems to be tough to do but we need to learn how to cope with
it the right way. If not properly dealt with, it can lead to many health concerns—
difficulties in sleeping, poor immunity, hypertension, and even heart disease.
One may also perform poorly in physical activities because of stress. However,
while some may be able to deal with stress, others may not and resort to
ineffective—or worst, unhealthy—means of dealing with stress.
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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Examples of such means that can be detrimental to health are the following:
1. Smoking
2. Bad Eating Habits – Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating – Trying to hide and escape the problem using delaying
tactics rather than facing the problem

According to the World Health Organization, in 2012, out of 56 million deaths

worldwide, 38 million were due to cardiovascular diseases. Knowing this, making the
decision to be aware of our health and to change to a healthier lifestyle—through
balanced diet, regular physical activity, and enough sleep— would be to our
advantage.

Activity 2: “Let’s Be Health Aware” Essay

Directions: Imagine that you are writing an article for a health magazine. Your task is to
write a persuasive essay about health awareness. Remember to point out the best
practices on how to maintain good health and bad health habits. Your essay should be
brief and easy to read. (YOU CAN GET EXTRA PAPER AN ATTACHED IT HERE:)

Summary

Skipping meals, overeating, too much intake of processed food, lack of sleep, staying up
late, and the inability to cope with highly stressful environment are all part of having an
unhealthy lifestyle. This can lead to the failure to perform daily tasks as these affect the
physical and even emotional state of a person. Chronic conditions such as cancer,
diabetes, cardiovascular diseases may also develop and even compromise your immune
system. It is therefore a wise decision as early as now to be aware of your health, and
to correct bad health practices, rather than to suffer the consequences later on.

15 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

References
9 Bad Eating Habits and How To Break Them. (2014. Jan 13). Retrieved from
http://www.everydayhealth.com/diet-and-nutrition-pictures/bad-eating-habits-and- how-
to-break-them.aspx

Martinez, Eliza. What Are The Dangers of Being Underweight?. Retrieved from
http://healthyliving.azcentral.com/dangers-being-underweight-8137.html

What are the Health Risks of Overweight and Obesity?. Retrieved from
https://www.nhlbi.nih.gov/health/health-topics/topics/obe/risks

Obesity and Overweight. (2015. Jan). Retrieved from

http://www.who.int/mediacentre/factsheets/fs311/en/

Causes of Obesity. (2016. Jun 15). Retrieved from

http://www.nhs.uk/Conditions/Obesity/Pages/Causes.aspx

Five Bad Sleeping Habits That You Should Stop Doing Right Now. (2014. July 14) Retrieved
from https://salemph.wordpress.com/2014/07/14/five-bad-sleeping-habits-you-should-
stop-doing-right-now/

Stress Management: Unhealthy Ways of Coping Stress. (2015). Retrieved from

https://stress.knoji.com/stress-management-unhealthy-ways-of-coping-with-stress/

Healthy Ways To Gain Weight If You’re Underweight. (2011. Sep). Retrieved from
http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/healthy- food-
choices/healthy-ways-to-gain-weight-if-youre-underweight.html

What is Anorexia Nervosa?. (2016). Retrieved from

http://www.bulimia.com/topics/anorexia/
http://www.mayoclinic.org/diseases-conditions/anorexia/home/ovc-20179508

Balentine, Jerry R. (DO, FACEP). Obesity. (2015. Dec 9). Retrieved from
http://www.medicinenet.com/obesity_weight_loss/page3.htm

Consequences of Obesity. (2014). Retrieved from https://www.more- life.co.uk/Default.aspx?

PageName=Consequences+of+Obesity

Eikermann, Doug. Twenty Disadvantages to Being Overweight. (2013). Retrieved from

http://slingingthebull.com/twenty-disadvantages-to-being-overweight/

Cline, John D. (Ph.D).Sleep and the Internet Addict. (2011. Sep 11) Retrieved from
https://www.psychologytoday.com/blog/sleepless-in-america/201109/sleep-and-the-
internet-addict

Elgan, Mike. Social Media Addiction Is A Bigger Problem Than You Think. (2015. Dec 14).
Retrieved from
http://www.computerworld.com/article/3014439/internet/social-media-addiction-is-a-
bigger-problem-than-you-think.html

World Health Organization Fact Sheet (2014, May) retrieved from

http://www.who.int/mediacentre/factsheets/fs310/en/index2.html

17 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 4)
(Quarter 1)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: 4 pics 2 words

Learning Target/s:Describe the notable literary genres contributed by African writers

Lesson 4: Eat Right for a Healthy Life

Activity 1: 4 Pics 2 Words

Directions: Can you tell what these 4 pictures have in common? Answer the problem
below by filling in the correct letters in the blank.

_A___G
__B__

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Eating is part of our daily routine. We eat food to increase our energy, to
replenish our strength, and to power our minds to think more clearly to handle
problems. In our country, it has been tradition to prepare delicious food during
celebrations—which happens several times in a year. During these times, most of us
would pile up our plate with every type of food we see, and will not realize until later
that we have already consumed a large amount of food. This shows that we usually
don’t mind the amount of food that we eat. Some people choose to eat only a certain
food group. Vegetarians, for example, choose to eat only fruits and vegetables. Others
vary the food they eat and how they eat according to factors such as culture, location,
age, and/or state of fitness or health. Each of us has preference in the type of food we
chose and the way we eat. There are four types of eating we should know of and
understand.

Four Types of Eating That You Should Know

Fueling for Performance

Before heavy training, an athlete needs the right kind of food that can
provide the proper fuel for his or her energy requirement. There should be a
balance among all food groups: carbohydrates, protein, fats, minerals, vitamins, and
water that will provide the body what it needs for an effective and optimum
performance. Athletes usually practice this sort of structured diet for good body
composition, athletic performance, and recovery. In addition, athletes need to eat a
variety of food to stabilize the condition of the body. They need to eat regular meals
and snacks and get enough calories to fuel the body for training and athletic events.
Athletes also need to drink more fluids as compared to non- athletes. This helps
them to avoid dehydration which can cause dizziness, muscle cramps, and
lightheadedness.

Emotional Eating
Emotional eating is the practice of consuming large amounts of food in response
to emotions instead of hunger. Many people turn to food as a source of comfort, a
stress reliever, or as a reward. Eating as a coping mechanism is unhealthy because
the problem is not addressed. Eating makes someone feel better for a while but the
emotion (or its cause) remains unaddressed. Overcoming this unhealthy habit
means teaching an emotional eater healthier ways to deal with stress and to
develop better eating habits. If it is not resolved, emotional eating can lead to
obesity and weight gain.

Social Eating
Many times in our lives, we get invited to partake of all the scrumptious food on
the table during celebrations. Oftentimes, we indulge even if we are not hungry for
the sake of being sociable and to not offend the host or the group. This is called
Social Eating. Sometimes, peer pressure is the reason why one feels compelled to
consume more calories than planned. Social eating can directly affect a person’s
health, leading to obesity and other health-related problems. While most of us try to
maintain a good eating habit, attending social events with lots of eating can get in
the way. This only makes a healthy eating habit difficult to maintain.

Distracted Eating
Have you tried eating while watching your favorite show or sports team on TV?
Eating while watching TV for extended periods of time poses a serious risk to your
health. Many do not pay attention to their meal as they are distracted with what
they are watching, thus they tend to eat more. Others spend time eating junk food,
sweets and soft drinks while watching TV. This type of diet leads to overweight,
obesity, and even increased risk to diseases like diabetes and hypertension. Aside
from consuming too much food, it promotes an unhealthy lifestyle—leading a
sedentary lifestyle rather than going out and doing physical activities.

19 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Eating is important but we must learn to manage it properly. Too much or too
little food consumed is unhealthy. It is better to maintain a balanced diet and
healthy lifestyle to prevent illness. No one have control our eating habits except
ourselves.

Activity 2: Self-Check
Directions: Do you have a healthy eating habit? Answer the table below by
writing “Yes” or “No” in each situation given.

My Eating Habits Yes/No

1. I go to the party and eat a lot with my family or friends.

2. I don’t mind if I eat a lot.

3. I make sure that I don’t eat before doing my exercise

4. Food is my stress reliever

5. Whenever I’m happy, I love to eat.

6. I eat less when I am depressed.

7. I feel compelled to eat every time we have a celebration.

8. I don’t eat food when I’m watching TV or any sport event.

9. I eat my meals regularly. I make sure that I don’t skip any

meal.

10. I eat more than three meals in a day.

20 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 4)
(Quarter 1)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: I REALIZE

Learning Target/s: Monitor and make a weekly meal planner.
Check their healthy eating habit.

Activity 3: I Realize
Directions: Answer the following questions.
1. Do you have a healthy eating habit? Why did you say so? Explain.

2. In your self- check, what are some eating habits that you think should
change? Why?

3. What eating habits should you continue? Why?

21 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Activity 4: My Weekly Meal Planner

Directions: Have you scheduled what food you should eat for this week? Your task in
this activity is to make weekly meal planner by completing the chart below.

Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast
Lunch
Snacks
Dinner

Summary

Eating is important. We need to eat for us to perform well. In this lesson, we have
learned that people have different eating habits.
 Fueling for Performance – Athletes follow a structured diet for good body
composition, athletic performance and recovery. They eat a balanced diet of
carbohydrates, protein, fats, minerals and vitamins to be effective in their
performance.
 Emotional Eating – It is habitually consuming large amount of food in response
to emotions instead hunger. Food is seen as a comfort, stress relief, or reward
to make them feel better.

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

 Social Eating - This is eating with peers just for sake of being sociable. Peer
pressure is the main reason why one feels compelled to consume more calories
than what it is planned.
 Distracted Eating – People who spend more time eating while watching TV is
prone to being overweight, obese and contract diseases like diabetes and
hypertension. Watching TV and make it as part of lifestyle is unhealthy as it
makes person spend less time in doing physical activities.

References
9 Bad Eating Habits and How to Break Them . (2014. Jan 13). Retrieved from
http://www.everydayhealth.com/diet-and-nutrition-pictures/bad-eating-habits-
and- how-to-break-them.aspx

Berger,Vincent. (2005). Emotional Eating. Retrieved from

http://www.psychologistanywhereanytime.com/weight_and_eating_disorders/psychol
ogist_weight_emotional_eating.htm

Causes of Obesity. (2016. Jun 15). Retrieved from

http://www.nhs.uk/Conditions/Obesity/Pages/Causes.aspx

Edwards, Roxanne D. (MD).Emotional Eating. (2016. Apr 1). Retrieved

from http://www.medicinenet.com/emotional_eating/article.htm

Franklin, Lauren. (2013. Sep 29). Social Eating Poses Serious Problems for College
Students. Retrieved from
http://www.dailytexanonline.com/opinion/2013/09/29/social- eating-poses-
serious-problems-for-college- students

LeWine, Howard (M.D). (2013. Mar 29). Distracted Eating May Add To Weight Gain.
Retrieved from http://www.health.harvard.edu/blog/distracted-eating-may-
add-to- weight-gain-201303296037

Nordqvist, Christian. (2015. Oct 1). The Eight Most Popular Diets Today. Retrieved
from
http://www.medicalnewstoday.com/articles/5847.php#vegetarian_diet

Ovuorie, Tobore. (2014. Sep 5). Watching TV While Eating Bad for Health- Nutritionist .
retrieved from http://www.premiumtimesng.com/arts-entertainment/167760-
watching- tv-while-eating-bad-for-health-nutritionist.html

Sheehan, Krista. What Does a Vegetarian Diet Consist Of?. Retrieved

from http://healthyeating.sfgate.com/vegetarian-diet-consist-of-
2568.html

Smith, M., Segal, J., and Segal R. (2016. Apr). Emotional Eating VS Mindful Eating.
Retrieved from http://www.helpguide.org/articles/diet-weight-loss/emotional-
eating.htm

Social Eating. (2012. Feb 27). Retrieved from

http://www.urbandictionary.com/define.php?term=social+eating

Sports and Nutrition – Fueling Your Performance. (2015. Jul 13). Retrieved from
http://youngmenshealthsite.org/guides/sports-nutrition/

Study Suggests TV Watching Lowers Physical Activity. (2006. Jul 31). Retrieved
from
https://www.sciencedaily.com/releases/2006/07/060731165525.htm

What Are the Health Risks of Overweight and Obesity?. (2012. Jul 13). Retrieved from
https://www.nhlbi.nih.gov/health/health-topics/topics/obe/risks

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing

Content one’s health as a habit; as requisite for physical activity assessment performance,
Standards and as a career opportunity.

The learner leads fitness events with proficiency and confidence resulting in
independent pursuit and in influencing others positively
Performance
Standards

Learning Describes the role of physical activity assessments in managing one’s stress
Competencie
s

 Distinguish the symptoms of stress and their sources.

Learning
 Interview their peers about their sources of stress and their coping mechanism
Targets

Physical Activity Reduces Stress (April 17,2016) retrieved from

http://www.adaa.org/understanding-anxiety/related-
illnesses/other-related- conditions/stress/physical-activity-
reduces-st

What is Physical Activity retrieved (April 17,2016)

from https://www.k-
state.edu/kines/kineseducation/whatispa.html

Stress Management Health Centre. Retrieved

(April18,2016)
http://www.webmd.boots.com/stress-
References management/physical-stress- symptoms

White, Mary Gormandy, M.A., SPHR - Corporate Trainer &

Consultant “Physical Activity and Stress Management”
(April 17,2016) retrieved from
http://stress.lovetoknow.com/physical-activity-stress-
management

What is stress? Retrieved ( April 18,2016) from

http://www.helpguide.org/articles/stress/stress-
symptoms-causes-and- effects.htm

24 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 5)
(Quarter 1)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: What bothers You?

Learning Target/s: Distinguish the symptoms of stress and their sources.

Lesson 5: Managing Stress through Physical Activity

Pre-Activity: What bothers you?
Directions: List down experiences from the previous week that made you feel
uncomfortable and describe your coping technique

Places Uncomfortable / Actions you made to

Demanding Situation feel better

Home

School

Community

Stress and its Characteristics

In the daily challenges of life, individuals often encounter discomfort—

circumstances and events that disturb one’s physical, mental, and emotional states. The
body’s response to the discomfort it experiences is called stress. Stress is the body’s
way of reacting to an external stimulus such as a discomfort. It activates the
sympathetic nervous system, which brings about a fight or flight response wherein
cortisol and adrenaline is released into the bloodstream. These hormones stimulate your
heart to pump faster, making your blood pressure rise. Your muscles start to contract,
your breathing quickens, and your senses become more sensitive. These changes in
your body caused by stress increases your stamina and strength, makes you react
quickly, and keeps you more focused.

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Stress affects all—it is part of one’s life. The human body and its system are equipped to respond
to stress. Most of the events that happen to you and around you contribute stress to your body.

The effects of stress differ for each individual, based on their ability to adjust to
certain changes from the environment and the people around them. Some are able to
cope easily, but others have hard time.

On the one hand, stress can be helpful for it can keep a person alert and set to
avoid vulnerability. On the other hand, it becomes detrimental when a person is
subjected to stress without relief or relaxation between situations. Stress-related tension
may build up and consume the person. A negative stress reaction is referred to as
distress. Distress triggers mental, emotional and physical problems and, even worse,
certain symptoms or diseases.

Symptoms of Stress
Emotional
 Nervousness, gets easily upset, moody
 Overwhelming feeling and sometimes uncontrollable experience in
relaxing the mind
 Low-self esteem, loneliness and the feeling of being worthless
Mental
 Lack of focus
 Disturb mind setting
Physical
 Weak and lesser strength, easily gets cold and infection
 Headache
 Upset stomach, including diarrhea and constipation
 Loss of appetite
 Aches, pains, tense muscles
 Sleeplessness

Coping with Stress through Physical Activity

Stress is inevitable and eliminating it entirely from one’s life is impossible. Changes in
daily events are beyond any person’s capacity. However, one’s reaction to stressful changes can
be managed. Regular exercise is sometimes done to cope with stress. Spending time with friends
or family, sleeping, watching movies, as well as listening to music, also work. These coping
techniques are said to be of help but most health professionals recommend participation and
engagement in physical activity and exercise as preferred strategy.

Many of the physical symptoms of stress can be managed through physical activity.
Physical activity is defined as any bodily movement that works your skeletal muscles and
physical skills, that requires strength and energy expenditure. This includes any motion
performed throughout the day. Walking, running, dancing, swimming, yoga, and gardening are a
few examples of physical activity.

Types of Physical Activity

1. Aerobic - light to moderate-intensity physical activity that requires more oxygen than
sedentary behavior, and thus promotes cardiovascular fitness and other health
benefits (e.g., weight bearing exercises like jumping rope, cycling, swimming, running
playing football, basketball, or volleyball).
2. Anaerobic - high-intensity physical activity that is done in a short duration of time
requiring high energy. Anaerobic activities are strength-base activities in the absence
of oxygen (e.g., sprinting during running, swimming, or cycling) requires maximal
performance during the brief period.
3. Lifestyle - physical activities which have been a part of our daily routine (e.g.,
walking, climbing stairs, sweeping or raking the yard), which is usually light to
moderate in intensity.
4. Physical activity play - an intense play activity that requires substantial energy
expenditure (e.g. playing tag, jumping rope).
5. Play - simple and self-reflected activities with flexible rules for the purpose of
enjoyment.
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Quality education with Christian formation

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Symptoms of Stress
Emotional
 Nervousness, gets easily upset, moody
 Overwhelming feeling and sometimes uncontrollable experience in
relaxing the mind
 Low-self esteem, loneliness and the feeling of being worthless
Mental
 Lack of focus
 Disturb mind setting
Physical
 Weak and lesser strength, easily gets cold and infection
 Headache
 Upset stomach, including diarrhea and constipation
 Loss of appetite
 Aches, pains, tense muscles
 Sleeplessness

Coping with Stress through Physical Activity

Stress is inevitable and eliminating it entirely from one’s life is impossible.

Changes in daily events are beyond any person’s capacity. However, one’s reaction to
stressful changes can be managed. Regular exercise is sometimes done to cope with
stress. Spending time with friends or family, sleeping, watching movies, as well as
listening to music, also work. These coping techniques are said to be of help but most
health professionals recommend participation and engagement in physical activity and
exercise as preferred strategy.

Many of the physical symptoms of stress can be managed through physical

activity. Physical activity is defined as any bodily movement that works your skeletal
muscles and physical skills, that requires strength and energy expenditure. This includes
any motion performed throughout the day. Walking, running, dancing, swimming, yoga,
and gardening are a few examples of physical activity.

Types of Physical Activity

6. Aerobic - light to moderate-intensity physical activity that requires more

oxygen than sedentary behavior, and thus promotes cardiovascular fitness
and other health benefits (e.g., weight bearing exercises like jumping rope,
cycling, swimming, running playing football, basketball, or volleyball).
7. Anaerobic - high-intensity physical activity that is done in a short duration
of time requiring high energy. Anaerobic activities are strength-base
activities in the absence of oxygen (e.g., sprinting during running, swimming,
or cycling) requires maximal performance during the brief period.
8. Lifestyle - physical activities which have been a part of our daily routine
(e.g., walking, climbing stairs, sweeping or raking the yard), which is usually
light to moderate in intensity.
9. Physical activity play - an intense play activity that requires substantial
energy expenditure (e.g. playing tag, jumping rope).
10. Play - simple and self-reflected activities with flexible rules for the purpose
of enjoyment.
11.Sports - a physical activity requiring skill and physical prowess that is
governed by set of rules and regulations that is often done in a competition.
There are two categories of sports: individual and team.

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Physical Activities Mechanism in Coping with Stress

Keeping your body physically active can help improve overall disposition,
increase the release of endorphins and offer meditation-like qualities. Exercise
can also reduce the fight or flight response often triggered by stress.

Mood Booster

Engaging in physical activity can improve moods and make us feel better,
increasing self-confidence, thus reducing stress. Exercise can also improve our quality
and ability to sleep, resulting in a fully rested body which can definitely have a positive
impact on our overall disposition and cognitive function.

Endorphin Release

Participating in physical activity can result in an increase in endorphin levels.

Endorphins are chemicals or neurotransmitter hormones that are secreted from the
brain and nervous system. It activates the body’s opiate receptors thus it has analgesic
properties that can make you feel good. It also gives a person the feeling of
achievement and being in control.

Mind Stimulator

Exercise can be a form of meditation. While involved in an engrossing physical

activity, we may find that we are concentrating strictly on the physical work. We tend to
forget the problems and worries you have at present. With this, our mind is somehow
freed and stimulated to work and find solutions to our stress.

Reduction of Fight or Flight Response

Stress, either big or small, activates our flight or fight response and in doing so,
deluges our body with different hormones including cortisol, adrenaline, and
noradrenaline. Over-secretion of these hormones is brought about by stress, thus must
be controlled and returned to normal state. Otherwise it could interfere with body
functions leading to adrenal fatigue. Physical activity or movement metabolizes the
hormones triggered by stress, processing these chemicals and returning them to normal
levels. Once these hormones have been metabolized, the level of
homeostasis improves, regulating the internal conditions of the body, thus bringing in a
state of balance and stability. In this manner, we feel calm and ready to gear up and
face the world once again.

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 5)
(Quarter 1)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: Be a Stress Manager !

Learning Target/s: Interview their peers about their sources of stress and their coping mechanism.
Activity 1: Be a stress manager!
Directions:
1. With your partner, interview 10 other classmates and asks them their sources of
stress, and of what they do to cope with it.You can make your own interview
sheets.

2. Make a report about your findings in your interview.

Activity 2: Checking what’s on your mind.

Directions: Complete the sentences
1. Participation in physical activity helps in managing stress by

2. Why is the release of hormones and its processes important to stress

response?

3. Therefore, if I am in a stressful situation, I’ll find time to

because

References:

Physical Activity Reduces Stress (April 17,2016) retrieved from

http://www.adaa.org/understanding-anxiety/related-illnesses/other-related-
conditions/stress/physical-activity-reduces-st

What is Physical Activity retrieved (April 17,2016) from https://www.k-

state.edu/kines/kineseducation/whatispa.html

Stress Management Health Centre. Retrieved (April18,2016)

http://www.webmd.boots.com/stress-management/physical-stress-
symptoms

White, Mary Gormandy, M.A., SPHR - Corporate Trainer & Consultant “Physical
Activity and Stress Management” (April 17,2016) retrieved from
http://stress.lovetoknow.com/physical-activity-stress-management

30 What
| L e is
a stress?
r n i n gRetrieved
A c t i v(iApril
t y 18,2016)
S h e e t sfrom
in (P. E.) S. Y 2020 - 2021
http://www.helpguide.org/articles/stress/stress-symptoms-causes-and-
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

effects.htm

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing

Content one’s health as a habit; as requisite for physical activity assessment performance,
Standards and as a career opportunity.

The learner leads fitness events with proficiency and confidence resulting in
independent pursuit and in influencing others positively
Performanc
e Standards

Learning Analyzes physiological indicators such as heart rate, rate of perceived exertion
Competenci and pacing associated with MVPAs to monitor and/or adjust participation or effort.
es

 Assess your general health through the PAR–Q & YOU questionnaire.
Learning  Assessing one’s health status will help the person know about one’s
Targets strengths and weaknesses
 Test shoulder flexibility.

(http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/module_b_lesson
_4.pdf)

Benefits of fitness testing. Retrieved from

http://www.topendsports.com/testing/guide- benefit.htm
http://www.teachpe.com/fitness/testing.php

Corbin, Charles B. et.al (2006) Concepts of Fitness and Wellness: A

Comprehensive Lifetyle Approach Sixth Edition,Mc-Graw Hill,
USA.

Diet and Nutrition Assessment. Retrieved (April20,2016) from

http://www.takingcharge.csh.umn.edu/enhance-your-
References wellbeing/health/diet- nutrition/diet-nutrition-assessment?
id=5717f623f2f95&step=1

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/2014/0
2/14/3-fitness- tests.aspx

Fitness Homework What is a Muscular Strength Workout. Retrieved

from www.pecentral.org/.../FitnessHomeworkWhatisa
%20MuscularStrengthWor...

Par – Q & You. Retrieved (April 19, 2016) from

31 | L e a r n i n g A c t i v i t y http://www.furman.edu/sites/LiveWell/GetMoving/Documen
Sheets in (P. E.) S. Y 2020 - 2021
ts/PAR-Q2.jpg
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 6)
(Quarter 1)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: Self- Testing activities for Health- Related fitness (PART 1)
Learning Target/s: Assess your general health through the PAR–Q & YOU questionnaire.
Assessing one’s health status will help the person know about one’s strengths and weaknesses
Lesson 6: Self-testing Activity for a Healthy Me!

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
task efficiently and effectively resulting to better output and performance.

Pre-activity: Getting ready for Physical Activity

Directions: Prior to any physical activity, it is just right to assess your general health
through the PAR–Q & YOU questionnaire. Fill up the PAR-Q as pre-requisite to check
readiness for physical activity. Please fill-up and answer the questions honestly

Regular physical activity is fun and healthy and increasingly more people are starting to
become more active every day. Being more active is very safe for most people.
However, some people should check with their doctor before they start becoming much
more physically active.
If you are planning to become much more physically active than you are now, start by
answering the seven questions in the box below. If you are between the ages of 15 and
69, the PAR-Q will tell you if you should check with your doctor before you start.
Common sense is your best guide when you answer these questions. Please read the
questions carefully and answer each one honestly: check YES or NO.

Source: http://www.furman.edu/sites/live well/getmoving/pages/par-q.aspx

YES NO

1. Has your doctor ever said that you have a heart condition and
that you should only do physical activity recommended by a
doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not
doing physical activity?
4. Do you lose your balance because of dizziness or do you ever
lose consciousness?
5. Do you have a bone or joint problem (for example, back, knee
or hip) that could be made worse by a change in your physical
activity?
6. Is your doctor currently prescribing drugs (for example, water
pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do
physical activity?

32 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Physical Fitness Testing

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.

Activity 1: Self –testing Activities for Health-related fitness

I. Anthropometric Measurements

Purpose: To measure body composition.

Equipment needed: weighing scale, tape measure

Goal: Take body measurements.

Preliminary: Prepare needed materials.

Procedure:
1. Height. Stand with trunk straight. Measure the distance from the floor to
the top of the forehead. Record the score in centimeters (cm).

2. Weight. Stand on a weighing scale free from any object for weight
accuracy. Record in kilograms (kg).

3. Waistline. Locate your upper hipbone. Find the proper spot by placing 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 bare stomach just above the upper hipbone. Record in
centimeters (cm).

4. Hipline. Place tape measure in the widest part of hip in line with the pubis.

5. Computation/s
a. BMI- Body Mass Index - measure of body mass based on height and
weight that aid in determining weight categories.

BMI = Weight in kg
(Height in m) x (Height in m)

b. Waist to Hip Ratio - measure stored body fats percentage by the

relative measurement of waist and hip
WHR = Waist Circumference (cm) Hip Circumference (cm)

 PUT YOUR COMPUTATION OF YOUR OWN BODY MASS

INDEX (BMI)IN THE BOX

33 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

II. Hamstring and Hip Flexor Test

Purpose: To test flexibility of the Hamstring and

hips

Equipment needed: protractor

Goal: Keeping both legs straight, lift one leg to

the maximum angle with other leg remain
flat on the floor.

Preliminary: Illustrate angles on a poster board

and paste it on the wall.

Procedure:

1. Lie on your back on the floor beside a wall.

2. Slowly lift one leg off the floor. Keep the other leg flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg begins to bend or the lower leg
begins to lift off the floor.
5. Place a yardstick against the wall to mark the spot to where the leg was
lifted. Lower the leg.
6. Using a protractor, measure the angle created by the floor and the
yardstick. The greater the angle the better your score.
7. Repeat with other leg.

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 7)
(Quarter 1)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: Self- Testing activities for Health- Related fitness ( PART 2)
Learning
34 | L e a rTarget/s:
n i n g ATest
c t i their
v i t yshoulder
S h e e t flexibility
s in (P. E.) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

III. Zipper Test

Purpose: Test for the shoulder flexibility

Equipment needed: tape measure

Goal: Raise one arm across back with bent

elbow reaching down fingers of the other hand

Preliminary: Prepare needed materials

Procedure:
1. In standing position, raise one arm across you back, bend the elbow
and reach down as far as possible, simultaneously, bring other arm
down and behind the back trying to cross fingers over those with the
other hand.
2. 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.
IV. Repeat the procedure with the other hand. Record the score.Curl – up (Dynamic)

Purpose: Test abdominal muscles

strength and endurance

Equipment needed: mat, adhesive tape

Goal: Perform curl-up with proper pacing

(3 seconds per curl) Tape marks, 4 ½ inches apart

Preliminary: Prepare the mat. Place two http://www.mansionathletics.com/us-games-

tape marks 4 ½ inches apart on the floor. curl-up- mat-1388274-exercise-fitness-
coaching-

Procedure:
1. Sit on a mat in a long sitting position. Bend your legs more than 90
degrees with feet remaining flat on the floor.
2. Lay down with arms extended at the sides, palm facing down with
fingers extended touching the 1st tape mark.
3. From that position, curl your trunk up with heels in contact with the
floor until your fingers reach the 2nd marker.
4. Upon reaching, lower back to the starting position. Repeat one-curl up
every 3 seconds.
5. Continue the curl-ups and stop when you are unable to keep the pace.
Record the number of repetition.

V. 90-degree Push–up (Dynamic)

Purpose: Test for the muscles of the upper arm strength and endurance

Equipment needed: mat

Goal: To perform a proper push–up

Preliminary: Prepare needed material

Procedure:
1. From prone lying position, place the hands just outside the shoulders
with elbows bent.
2. 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
35 | L e a r n i ninstead
g A c tofi v
toes,
i t ywith
S hback,
e e t hip,
s i and
n (legs
P . aligned.
E.) S. Y 2020 - 2021
3. Lower the body until the upper arm is parallel to the floor or a 90
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

degrees angle of the bent elbow.

4. Repeat as many times as possible.

VI. Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm.

Equipment needed: mat, stopwatch

Goal: Hold the push-up position not more than 35 seconds

Procedure:

1. Use the Push-up procedure 1 & 2 for preparatory position. From the
starting position, lower the body until the upper arm is parallel to the
floor and elbow flexed at 90 degrees (see illustration above).
2. Hold the position as long as possible.
3. Record the obtained holding position.

Measuring your fitness level is one way to find out your level of physical fitness. Below
are references for interpretation.
Waist to Hip Men Women
Ratio
Ideal 0.8 0.7
Low risk <0.95 <0.8
Moderate Risk 0.96 – 0.81 –
0.99 0.84
High Risk >1.0 >0.85

BMI Categories:
Underweight = <18.5
Normal weight = 18.5–
24.9 Overweight = 25–
29.9
Obesity = BMI of 30 or
greater

Rating Scale for Dynamic Muscular Endurance

Age16-26 Male Female
Curl-ups Push-ups Curl– Push-ups
ups
Can do more Can do more Can do more Can do more than
High Performance than 35 than 29 than 17
Zone 25
Good fitness zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 and 15 and 9 and 7 and below
below below below

Rating Scale for Static Endurance

36 | L e a r n i n gClassification
A c t i v i t y S h e e t s i n ( PScore
. E in
.) S. Y 2020 - 2021
seconds
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

High- performance 30 and above

zone
Good fitness zone 20 – 29
Marginal Zone 10 - 19
Low Zone 10

Rating Scale for Flexibility

Classific Men Women
ation
Hamstring & Hamstring &
Shoulder Hip Shoulder Hip
Flexibilit Flexor Flexibilit Flexor
Flexibili Flexibility
y ty y (degrees)
(degree
(inches) s) (inches)
High R L R L
Performa 5 4+ 111 & 6 5+ 111 &
nce + +
above above
Good
Fitness 1- 1- 80-110 2-5 2-4 80-110
Zone
4 3
Marginal 0 0 60-79 1 1 60-79
Zone
Low Zone < < <60 <1 <1 <60
0 0

Activity 2: Self – Assessment Card: Health – related fitness status

1. Body Composition
Test BMI Result Analysis
Interpretation
BMI
Waist to hip Ratio

2. Cardiovascular Endurance
3- minute Step Test Recovery PR & Implications
Interpretation

3. Muscular Strength, Endurance, Flexibility

HighH My strongest HRF
component:
Good
My weakest HRF
Marginalcomponent:

Low
Realization/Conclusion:
Push-upCurl-upFlexed- Flexibility
Arm Support

Health-related fitness components:

Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to
supply oxygen to your body tissues during sustained physical activity. This allows
the body to endure physical movement for a period of time. Also, efficient delivery
of oxygen to its tissues will take place giving the person a lower breathing rate and
the ability to perform the task longer.

Muscular Strength is the maximum amount of force a muscle can exert in a single
effort. Achievement of muscular strength depends on factors like gender, age, and
inherited physical attributes. Having strong muscles is beneficial to everyday living.
The muscles support the skeleton enabling movement to occur and the strength to
support the body while standing up.

Muscular Endurance is the ability of the muscle to continue to perform without

37 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S . Y 2 0 2 0 - 2 0 2 1
fatigue.
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Flexibility is the ability to bend and move the joints through the full range of
motion.
Body Composition is the percentages of fat, bone, water, and muscle in a human body;
it is often the ratio of lean tissue to fat tissue in the body.

Barriers to Physical Activity

(http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/module_b_lesson_4.p
df)

Getting involved in physical activities can be attributed to personal and

environmental factors. A person may experience a variety of challenges along the way.
This hinders the person to be physically active, hence, referred to as barriers.

Personal barriers
With the current trends in technology and development, people’s lives have
become convenient and easier as well as less active. They may also have reasons or
own justifications of their inactivity that forms their attitude towards physical
movement, letting them live a sedentary life.

Some common explanations (barriers) that people cite for resistance to

exercise are:
 insufficient time to exercise
 inconvenience of exercise
 lack of self-motivation
 non-enjoyment, boredom of exercise
 lack of confidence in their ability to be physically active (low self-efficacy)
 fear of being injured or having been injured recently
 lack of self-management skills, such as the ability to set personal goals,
monitor progress, or reward progress toward such goals
 lack of encouragement, support, or companionship from family and friends
 non-availability of parks, sidewalks, bicycle trails, or safe and pleasant
walking paths close to home or the workplace

Environmental barriers
Some may not notice but the space and the setting where people live greatly
influence a person’s participation to physical activity. The constant exposure and the
daily interaction with the people and things around has a great impact on a person’s
preference towards bodily execution and movement.

The environment in which we live has a great influence on our level of

physical activity. Many factors in our environment affect us. Obvious factors include
the accessibility of walking paths, cycling trails, and recreation facilities. Factors
such as traffic, availability of public transportation, crime, and pollution may also
have an effect. Other environmental factors include our social environment, such as
support from family and friends, and community spirit. It is possible to make
changes in our environment through campaigns to support active transportation,
legislation for safer communities, and the creation of new recreation.

38 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing

Content one’s health as a habit; as requisite for physical activity assessment performance,
Standards and as a career opportunity.

The learner leads fitness events with proficiency and confidence resulting in
independent pursuit and in influencing others positively
Performanc
e Standards

Learning Self-assesses health-related fitness (HRF). status, barriers to physical activity

Competenci assessment participation and one’s diet.
es

 List examples of physical activity barriers.

Learning
Targets

http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/module_b_lesson
_4.pdf)

Benefits of fitness testing. Retrieved from

http://www.topendsports.com/testing/guide- benefit.htm
http://www.teachpe.com/fitness/testing.php

Corbin, Charles B. et.al (2006) Concepts of Fitness and Wellness: A

Comprehensive Lifetyle Approach Sixth Edition,Mc-Graw Hill,
USA.

Diet and Nutrition Assessment. Retrieved (April20,2016) from

http://www.takingcharge.csh.umn.edu/enhance-your-
wellbeing/health/diet- nutrition/diet-nutrition-assessment?
References id=5717f623f2f95&step=1

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/2014/0
2/14/3-fitness- tests.aspx

Fitness Homework What is a Muscular Strength Workout. Retrieved

from www.pecentral.org/.../FitnessHomeworkWhatisa
%20MuscularStrengthWor...

Par – Q & You. Retrieved (April 19, 2016) from

http://www.furman.edu/sites/LiveWell/GetMoving/Documen
ts/PAR-Q2.jpg

39 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 8)
(Quarter 1)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: Lead me to where I am !

Learning Target/s: List examples of physical activity barriers.

Activity 3: Lead me to where I am!

Directions: Listed below are examples of physical activity barriers. Draw a line
connecting its type whether PERSONAL or ENVIRONMENTAL barrier.

e.g. Lack of motivation

Accessibility of walking pathways
Support from family and friends

Environmental Barrier

Personal Unavailability of
Barrier parks/grounds for activities Fear of injury
Health considerations
Gadgets providing leisure

Use of elevators and

vehicles

Guide questions:
1. During the pre-activity on Par-Q & You, have you encountered any physical
activity barrier? Is there any personal or environmental barrier? If yes, please
list it down.

2. Cite some ways to overcome situations that hinders you to engage in physical
activity.

40 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Summary:

Fitness level assessment determines the current health status of an individual.

Assessing one’s health status will help a person be informed of his or her strengths and
weaknesses leading him/her to observe a healthy lifestyle and to select appropriate
activities for improvement.

To maintain general fitness, develop the health-related physical activities that

include cardiovascular endurance, muscular strength, muscular endurance, flexibility
and body composition.

References:

(http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/module_b_lesson
_4.pdf)

Benefits of fitness testing. Retrieved from http://www.topendsports.com/testing/guide-

benefit.htm http://www.teachpe.com/fitness/testing.php

Corbin, Charles B. et.al (2006) Concepts of Fitness and Wellness: A Comprehensive

Lifetyle Approach Sixth Edition,Mc-Graw Hill, USA.

Diet and Nutrition Assessment. Retrieved (April20,2016) from

http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/health/diet-
nutrition/diet-nutrition-assessment?id=5717f623f2f95&step=1

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

Fitness Homework What is a Muscular Strength Workout. Retrieved from

www.pecentral.org/.../FitnessHomeworkWhatisa%20MuscularStrengthWor...

Par – Q & You. Retrieved (April 19, 2016) from

http://www.furman.edu/sites/LiveWell/GetMoving/Documents/PAR-Q2.jpg

Smith, Craig. The Recovery Heart Rate Time After Cardio Exercise April 23,2015
retrieved from http://www.livestrong.com/article/260805-the-recovery-heart-
rate-time-after-cardio-exercise/

The 3-minute step test retrieved (April 20, 2016) from

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1115

41 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing

Content one’s health as a habit; as requisite for physical activity assessment performance,
Standards and as a career opportunity.

The learner leads fitness events with proficiency and confidence resulting in
Performanc
independent pursuit and in influencing others positively
e Standards

Analyzes physiological indicators such as heart rate, rate of perceived exertion

Learning and pacing associated with MVPAs to monitor and/or adjust participation or effort.
Competenci
es Organizes fitness event for a target health issue or concern.

 Identify what HRF component these physical activities

Learning  Determine how intense do the students perform a physical activity.
Targets  Organizes fitness event for a target health issue or concern.
 Record their daily fitness activity.

Anspaugh, David J. et.al.Wellness; Concepts and Applications (1997),

USA,Mc-Graw-Hill Companies.

http://www.health.com/health/gallery/0,,206292

37_6,00.html

http://www.topendsports.com/fitness/karvonen-

formula.htm

Powers, Scott K. et.al.. Exercise Physiology Fourth Edition

(2001), New York, USA, Mc Graw-Hill Companies,Inc.
Salyer,Jessica The Top 5 Muscular Endurance Exercises
References 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/fitness-
library/using-mets-program-design

The F.I.T.T. Principle - Here's What You Need to Know for

Great Workouts retrieved (April23, 2016) from
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/

42 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 9)
(Quarter 1)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: My Target Heart Rate.

Learning Target/s: Identify what HRF component these physical activities

Lesson 7: Fitness Goals

Improving fitness is an important goal for achieving optimum health. If carefully
planned, performed, monitored, and evaluated, positive health–related outcomes will be
achieved and that reduces their risks to acquiring health problems.

To maximize the results of a physical fitness program there is a need to be

acquainted with the Principles of Exercise and appropriate modification of the FITT -
Frequency, Intensity, Type, and Time.

The Principles of Physical Activity

Overload Principle. This is the most basic principle that indicates doing “more
than normal” for improvement to happen. In order for the skeletal muscles to get
stronger, additional load must be added and exerts greater than load what was used to.

Principle of Progression. It is a gradual increase in exerting effort or load that

is done not too slowly, nor too rapidly. This principle aids safe and effective results.

Principle of Specificity. This suggests that overloading must specifically train a

desired body part for it to improve. For example, cardiovascular fitness may only
improve flexibility to a small degree, and so jogging and running will not be a part of the
exercise program for developing flexibility. Instead, select exercises with emphasis on
stretching out the muscles and joints. Use the appropriate type of exercise that directly
improves your target muscles.

Principle of Reversibility. Development of muscles will take place if regular

movement and execution is done, and if activity ceases, it will be reversed. This shows
that benefit and changes achieved from overload will last only if training is continuous.
The training effect is lost if the training is discontinued.

The FITT Principle of Physical Activity

Frequency
The frequency of exercise refers to number of times a physical activity is done
in each week. According to the American College of Sports Medicine guidelines, it is
recommended to exercise 3-5 days per week and for more optimal results, exercise can
be done in most days of the week with a combination of light- moderate-vigorous
activity.

Intensity

The rate at which the activity is performed is called Intensity. It is also

referred to as the magnitude of the effort required to perform an activity or exercise. It
describes how easy or how hard a person has to work in a certain activity, and it
varies from one person to another. The determination of intensity depends on some
individual factors such as exercise experience, relative level of fitness, and needs of
fitness.

The intensity level target may be determined by computing the target heart
rate (THR) range based on the results of an exercise stress test,
43 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S . Y 2 0 2 0 - 2 0 2 1
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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

considering the resting and exercise heart rate, with 60% to 80% intensity level. ( Karvonen’s
Formula)
Go over your recorded fitness results from the self-testing activity. Compute for your THR
following the procedure below.

Activity 1: My Target Heart Rate

Directions: Compute your Target Heart Rate Range in 4 steps. Fill in the blanks below.
1. Get the Maximum Heart Rate.
MHR = 220 -
(your age)
MHR =

2. Determine the Heart Rate Reserve.

HRR = MHR –
(Resting Heart Rate)
(*Please refer to Self-testing activities)
HRR=

3. Take 60% and 80% of the HRR

a. 60% x HRR =
b. 80% x HRR =

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart
Rate (THR) range.
a. 60% HRR + = beats per minute
(RHR)

b. 80% HRR + = beats per minute

(RHR)
Therefore, your target heart rate range is _ to beats per minute.
(4.a) (4.b)

(When performing physical activities, your heart rate is within the normal range
therefore you have to select moderate – vigorous activities that will make you
heart pump within the THR range.)

Type
The type of activity is determined by following the principle of progression
and specificity. To attain a higher level of fitness, select the type of physical activity
that challenges the body to accept an increase of work and that answers your need.

Activity 2:
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.
Cardiovascular Fitness Flexibility Muscular Strength &
Endurance

Walking Jogging Lunges

Dynamic stretching Swimming Yoga
Stretching Squats Sit – ups
Body – weight exercises Brisk walking Planks

Time
Time is the duration or the length of session of a physical activity. It is
inversely related to Intensity for the more intense a work is done, the shorter time it is
performed.
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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Here are some examples of physical activity and exercises that you may integrate in
your own fitness plan. Remember that the intensity of exercise as well as the type of
activity to be done will vary for each person, as it is based on the fitness level results
during self-testing.

Cardiovascular Fitness
Aerobic Exercises to improve
Cardiovascular Endurance
 walking
 jogging
 cycling/biking
 hiking
 skating
 rollerblading
 step aerobics
 cardio machines e.g.
treadmill
 sports e.g. football,
basketball, volleyball

http://slideplayer.com/slide/6826115/
https://www.pinterest.com/pin/461196818068514274/

Flexibility Fitness

https://www.washington.edu/wholeu/2015/02/09/week-five-dare-to-do/

Muscular Strength and Endurance Fitness

http://triathlete-europe.competitor.com/2013/10/30/get-peloton-strong
https://www.pinterest.com/pin/461196818068640351/

45 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 9)
(Quarter 1)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: HOW INTENSE ARE YOU?

Learning Target/s: Determine how intense do the students perform a physical activity.
Activity 3: How intense are you?
Directions: Perform one activity at a time and supply the information by filling-up the
table.
Describe the activity
Walking around Brisk walking for 3-minute jump
based on the
for 5 minutes 4 minutes jacks
following:
How are you
feeling?

How is your
breathing?

How is your sweat?

How is your talking

ability?

Reflection:
1. Which among the three (walking around, brisk walking, 3-minute jump jacks) is
considered:
a) Light activity:
Justification:
b) Moderate activity:
Justification:
c) Vigorous Activity:
Justification:

http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 10)
(Quarter 2)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: MY FITNESS PLAN

Learning Target/s: Organizes fitness event for a target health issue or concern.
Record their daily fitness activity.

Activity 4: My Fitness Plan

Directions:
A. Determine your weakest component and strongest component. Refer to
your 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)

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

FITT Goals Frequency Intensity Type Time

(Total
(Indicate Light,
Form of exercises, selected fitness
Parts of days of Moderate
physical activities plan
the the week) –
not
Fitness Vigorous
less
Plan
than
60
minute
s)

Warm –
up
(Prioritize the weakest
component based on data in
Activity 4A )
Work-out
a.
Activity/Exercises
b.
Activity/Exercises

c.
Activity/Exercises

d.
Activity/Exercises

e.

Cool-
down
47 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Activity 5: My Daily Fitness Record!

Directions: Fill in your data.
Schedule Resting Exercise Recovery Remarks
Week 1 Heart Heart Heart
Rate Rate Rate

Day 1

Day 2

Day 3

Day 4

Day 5

SUMMARY

The Principles of Training suggest that overloading is the key to muscle

development and that it entails doing more than the body is used to. The benefit brought
about by overloading will only last if the overloading is continuous, otherwise, the
muscle development will go back to its original state.

It is important to take in consideration the FITT principle in achieving the

optimum fitness development. FITT stands for frequency, intensity, time, and type. FITT
sets the guidelines in your physical activity program and used as basis for your fitness
routine for better results.

The more frequent an activity is done, the greater chances of fitness

development. Exercise execution is also relative to Intensity.

How hard or how easy the task is accomplished defines the magnitude of work,
referred to as intensity. The intensity of your activity is determined by the body’s
response characterized by the number of times the heart pumps measured in beats per
minute. Computing the target heart rate (THR) range will give you an idea on your
workable heart rate according to your capacity.

Selection of appropriate activities will help you achieve the desired results by
being able to specify the target muscles for development.

Engaging in moderate to vigorous physical activity in different settings can help

avoid boredom, thus making activities more exciting and interesting.

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

References

Anspaugh, David J. et.al.Wellness; Concepts and Applications (1997),

USA,Mc-Graw-Hill Companies.

http://www.health.com/health/gallery/0,,20629237_6,00.html

http://www.topendsports.com/fitness/karvonen-formula.htm

Powers, Scott K. et.al.. Exercise Physiology Fourth Edition (2001), New York,
USA, Mc Graw-Hill Companies,Inc.

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/fitness-library/using-mets-program-design

The F.I.T.T. Principle - Here's What You Need to Know for Great Workouts
retrieved (April23, 2016) from 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/

49 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing

Content one’s health as a habit; as requisite for physical activity assessment performance,
Standards and as a career opportunity.

The learner leads fitness events with proficiency and confidence resulting in
Performanc
independent pursuit and in influencing others positively
e Standards

Learning Analyzes physiological indicators such as heart rate, rate of perceived exertion
Competenci and pacing associated with MVPAs to monitor and/or adjust participation or effort.
es

 Rank the following physical activities according to the level of effort they would have to
exert to accomplish them..
Learning
 Compute their threshold of training and target zones.
Targets  Identify physical activities that they could do to reach these
zones.
 Determine how intense their physical activities

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_resti
References ng_heart_rate

Image of heart rate monitor retrieved from

50 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 11)
(Quarter 2)
Name: _______________________________________________________ Score: ___________________________
Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:
Activity Title: MY FITNESS PLAN
Learning Target/s: Rank the following physical activities according to the level of effort they would have to
exert to accomplish them.
 Compute their threshold of training and target zones.
 Identify physical activities that they could do to reach these zones

Warm-up Activity: Rank ‘Em!

Directions: 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 your rankings.

competitive badminton for volleyball spiking and blocking drills

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

When you engage in physical activities for health and fitness improvements, you
need to monitor the effort you are giving. This is because the effort given in doing
physical activities contributes to the achievement of your fitness goals. By monitoring
your effort, you will be able to know if you are reaching at least a moderate intensity
level and at most a vigorous one.

Remember, it is important that your body is challenged to do more than what it is

used to for changes to occur. If the physical activity you do is too easy for your body,
changes (if any) would be minimal. Hence, your body should be challenged. You need
to sustain moderate to vigorous intensity of physical activity for your body to be
challenged.

You will be able to monitor your effort through physiological indicators. Physiological
indicators are those signs that are physiologic in nature or have to do with bodily
processes. These include heart rate, rate of perceived exertion (RPE), and pacing. Each
of these physiological indicators is important. However, depending on your fitness goal
and personal preference, each indicator has its own advantages.

Heart Rate. Also known as pulse rate, this is the number of times a person’s heart beats
per minute. It indicates the effort your heart is doing based on the demands you place
on your body. The more demanding your physical activity means that the heart rate is
faster.
Each time your heart beats, it pumps blood into the arteries
of your body. The surge of blood causes a pulse, which is
what you feel by holding your fingers against an artery. The
major arteries that are easy to locate and frequently
used for pulse counts are the
radial artery (just below the
base of the thumb) and the
carotid artery (just below
the
sides of jaw). Some people find it easier to locate the
carotid artery but locating the radial artery is easier for
others.

To determine your pulse rate, locate your pulse Image taken from
using your index and middle fingers. Press http://mindly.org/tutorial/howto/lower_re
sting_heart_rate

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

gently to feel the pulse. Count the number of beats in 10 seconds and multiply by 6 to
get your number of beats per minute. The 15-second count is also used by multiplied by
4 to get the number of beats per minute..

The heart rate provides a good indicator of the relative challenge experienced
during physical activity. Using the heart rate as a physiological indicator, maximal heart
rate (max HR) is typically used. Recommendations for physical activity indicate that
physical activities used as exercises should be between 60 to 85 percent of your max
HR to maintain or improve cardiovascular fitness. This means that for each
exerciser, getting the max HR
HighToo much and the heart rates equivalent
to 60 to 85 percent of the max
HR are important in achieving
your fitness goals. Think of it
Optimal
as 60% heart rate is your
level
Amount moderate intensity and 85%
of Activity heart is the limit of your
Threshold of training vigorous intensity.
from Corbin et al (2008)
Not
enough
Take note of the concepts of
Low Inactivity threshold of training and
target zone. The threshold
Figure 2: Physical activity target of training is the minimum amount
zone
of physical activity
(frequency, intensity, and time) necessary to produce benefits. The target zone, on the
other hand, begins at the threshold of training and stops at the point where the physical
activity becomes counterproductive.

You can think of threshold of training as American College of Sports Medicine’s

(ACSM) minimum recommendation of training intensity (60%) and the target zone
ranging from 65 to 85 percent training intensities. Hence, you need to reach these
training intensities to produce health, wellness, or fitness benefits. You can compute
your target heart rate for these training intensities by following several steps.

According to Hoeger and Hoeger (2011), research indicates a more favorable

prediction using the computation below than the equation 220 - age. Here are the steps
to get your target heart rate.
1. Estimate your maximal heart rate (max HR/MHR) according to the following
formula:
maxHR/MHR = 207 – (0.7 x age)
2. Check your resting heart rate (RHR) sometime in the evening after sitting
quietly for 15 to 20 minutes. You may take your pulse for 30 seconds and
multiply by 2, or take it for a full minute.
3. Determine heart rate reserve (HRR) using this formula:
HRR = MHR – RHR
4. Calculate the training intensity at 30, 40, 60, and 85 percent. Multiply HRR by the
respective 0.30, 0.40, 0.60, and 0.85, and then add the HRR to all four training
intensities. Example:
60% Training Intensity = HRR x 0.60 + RHR

52 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 11)
(Quarter 2)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity 1: My Target
Directions: Compute your threshold of training and target zones. Identify physical
activities that you could do to reach these zones.

Although counting the heart rate during exercise is quite difficult, it is still one of the
best ways to accurately count exercise heart rate values. To do this, while exercising,
continue moving while quickly locating the pulse, then stop and take a 10- second count.
Multiply the number by 6 to convert the heart rate to beats per minute. This
measurement can be used to make necessary adjustments to reach your target zone.

Heart rate monitors can also be used

to get your heart rate during physical
activity. These monitors, which are strapped
on your chest, work along with wristwatches
that register the heart rate. Since the
wristwatch will show your heart rate as you
move, you can adjust the level of effort
accordingly. Most models of heart rate
monitors show the heart rate along with
calories burnt, target zone, and time or Figure 3 Heart Rate Monitor
duration of exercise. However, more http://zenergysv.com/blog/detail/using_a_heart_rate_monitor
sophisticated models may feature other
information.

Rate of Perceived Exertion (RPE)

This is an assessment of the intensity of exercise based on how you feel. It is basically a
subjective assessment of effort which ranges from 6 (very, very light) to 20 (very, very
hard) with 1 point increments in between. The target zone for aerobic activity is from 12
to 16.

Ratings of Perceived Exertion (RPE) If you are engaged in

Rating Description physical activity, you rate your effort
6 level based on how light or how
7 Very, very light
hard you perceive it. A rating of 6
8 means that your effort level is “very,
9 Very light
very light” while a rating of 18
10 means that your effort is more or
11 Fairly light
less “very, very hard.” Think of each
12
13 Somewhat hard rating in the RPE as a reflection of
14 your heart rate during the physical
15 Hard activity, that is, when multiplied by
16 10. This means that an RPE of 6 is
Very hard
17 about a heart rate of 60 while an
18 RPE of 18 is about
19 Very, very hard
180 beats per minute. Since an RPE of 6
20 means your heart rate is only at 60 beats
Source: Data from Borg from Corbin et al (2008) per minute, your physical exertion is very
minimal,
while an RPE of 18 means that your heart is doing 180 beats per minute, pushing
yourself to the limit.

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Activity 2: Pace Yourself

Directions: Look at your answers in (Activity 3 HOW INTENSE ARE YOU) and write
them on the table below. If you were to do the different physical activities, how will you
pace yourself? Complete the table below.

Physical Activity Frequency Intensity Time

When you make modifications or adjustments in your exercise program, you

have to take note of the principles of progression and adaptation. Increase elements in
your exercise program gradually so that your body can adapt accordingly. Take serious
note of the principle of overload as well. Too easy a load will not be beneficial to your
body in the long run.

If you have just started having a more active lifestyle, you may want to start with
physical activities of relatively moderate intensity. Performing this type of activity at
about 40 percent of your max HR or an RPE of 12 (somewhat hard) for several weeks
would be recommended for gradual adaptation. Time spent on physical activity may be
shorter than the recommended 30 minutes. However, as fitness improves, accumulated
minutes should at least account for 30 minutes a day, and the FITT principle can be
increased as well. The table below shows recommended progression.
Progression of Activity Frequency, Intensity, and Time Based on Fitness Level
(Corbin et al,2008)
Low Fitness Marginal Fitness Good Fitness
3 to 5 days a 3 to 6 days a
Frequency 3 days a week
week week
Intensity
Heart rate reserve (HRR) 40-50% 50-60% 60-85%
Maximum heart rate (maxHR) 55-65% 65-75% 75-90%
Relative perceived exertion 12-13 13-14 14-16
(RPE)
Time 10-30 min 20-40 min 30-60 min

It is important that you monitor your fitness improvements since these will
eventually dictate your progression. If your body has adapted to the demands you place
on it, then it would be best to progress to another level until you reach your optimum
level of overload. This is the principle of progression. Following this principle, the load
you place on your body should occur in gradual succession rather than in major bursts
for safe and effective results. The new challenge now posed on your body is how to
advance to another level.

However, as you become more fit, the rate of improvement levels off. As the
principle of diminishing returns indicates, once you get more and more fit, the benefit
you get for each additional amount of activity may not be the same as before. When
your physical activity level is high, you can expect to have lesser improvements despite
additional amounts of physical activity. When this happens, the challenge is on how to
maintain that level of physical activity.

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

54 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing

Content one’s health as a habit; as requisite for physical activity assessment
Standards performance, and as a career opportunity.

The learner leads fitness events with proficiency and confidence resulting in
Performance
independent pursuit and in influencing others positively
Standards

Learning Observes personal safety protocol to avoid dehydration, overexertion, hypo

Competencie and hyperthermia during MVPA Participation
s
Recognizes the value of optimizing one’s health through participation in physical
activity assessments

Learning  Analyze the different sports-related advertisements on fluid replenishment .

Targets  Identify the symptoms of over training.

Clark, M. A., Lucett, S., & Corn, R. J. (2008). NASM Essentials

of Personal Fitness Training (3rd ed.). Philadelphia:
Lippincott Williams & Wilkins.

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.

References Kerwin-Nye, A. (2004). First aid handbook: A complete

guide to emergency procedures in the home, the
workplace and outdoors. Manila: WS Pacific
Publications, Inc.

Marieb, E. N. (2002). Essentials of Human Anatomy & Physiology (6th ed.).

Singapore: Pearson Education Are Pte Ltd

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 12)
(Quarter 2)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: Analyzing fluid replenishment advertisement

Learning Target/s: Analyze the different sports-related advertisements on fluid replenishment .
Identify the symptoms of over training.

Lesson 9: Exercise for Fitness

As you engage in moderate to vigorous physical activity, you need to observe
some personal safety precautions to avoid certain conditions related to physical activity
participation. These conditions include dehydration, overexertion, hypothermia, and
hyperthermia.

Each of these conditions should be taken seriously for each poses health risks to
you as an exerciser. These conditions are usually associated with exercising in different
types of environment, like a hot or cold environment. However, dehydration and
overexertion may be experienced even when exercising in environments that do not
have extreme temperatures.

Each condition will be discussed with ample safety precautions to guide you as
you engage in moderate to vigorous physical activities.

Dehydration

This refers to excessive loss of water from the body, usually through perspiration
or sweating, urination, or evaporation.

During participation in physical activities, the body regulates its temperature

depending on the intensity of the activity. More frequently during moderate to vigorous
physical acitivities, the body perspires or sweats and you get thirsty.

Sweating. On a normal day, the body loses about 2.5 liters of water from the
lungs and skin, from urine and feces, and from perspiration. The body must replace this
through proper hydration. To offset fluid losses, it is suggested that 150 to 250ml of fluid
should be taken every 15 minutes.

Thirst. Thirst is a sensation of dryness in the mouth and throat associated with a
desire for liquids. Maintaining water balance is an important consideration during
exercise. Physical activity results in increased heat production, and evaporation of
sweat from the skin allows the body to dissipate this heat and maintain a normal body
temperature. The amount of fluid lost as sweat varies according to factors such as the
intensity and duration of activity and the air temperature or humidity.

Most of the time, an individual waits for thirst to kick in before replenishing lost
water. However, it is advisable to replenish lost fluids even before feeling thirsty. This is
especially important when an individual exercises in the heat or does so for an extended
period of time.

Activity 1: Analyzing fluid replenishment advertisement

Directions: Analyze the different sports-related advertisements on fluid replenishment to
be shown by your teacher. Take note of the claims presented in the advertisements like
replenishment information, effects of drinking the product, etc. Explain your answers.

 What are the recommendations for fluid replacement during prolonged aerobic
exercise?

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43
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Adequate water replacement is the most important factor in preventing

heat disorders. Drinking about 6 to 8 ounces of cool water every 15 to 20
minutes during exercise seems to be ideal to prevent dehydration. Cold fluids
are absorbed more rapidly in the stomach.

Commercial fluid replacement solutions or sports drinks that contain 6 to

8 percent glucose seems to be optimal for fluid absorption and performance in
most cases. These are recommended especially when exercise is strenuous and
is carried out for more than an hour. However, water is sufficient for exercise
lasting less than an hour. Palatability ensures greater fluid intake so choose a
drink that suits your taste as well.

Another condition that you need to be aware of is overexertion or overtraining.

This condition is actually independent of weather conditions, but you need to be aware
of the signs and symptoms.

Overexertion or Overtraining

This refers to the detrimental cause of excessive training.

Some individuals engage in too much physical activity. Some exercisers 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.

Activity 2: Identifying symptoms of over training

Directions: Answer the questions by placing a check (). .

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 lack 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.

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

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.

 Is it safe to exercise in hot weather?

Prolonged, vigorous exercise can be dangerous in hot and humid

weather. Heat from exercise is released in the form of sweat, which cools the
skin and the blood circulating near the body surface as it loses evaporates. The
hotter the weather, the more water the body loses through sweat; the more
humid the weather, the less efficient the sweating mechanisms is at lowering
body temperature.

If you lose too much water or if your body temperature rises too high, you
may suffer from heat disorder such as heat exhaustion or heat stroke. Use
caution when exercising if the temperature is above 80F or if the humidity is
above 60%. To exercise safely, watch for the signals of heat disorder, regardless
of the weather.

Activity 3: Donaire in Cebu

Directions:
Analyze the case of Nonito Donaire, Jr.’s April 23, 2016 title defense fight against Zolk
Bedak in Cebu. Around that time, the Philippines was experiencing one of the hottest
temperatures. Explain what the two boxers needed to do to be able to give out their best
in such hot temperatures.

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 days 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 begin exercising and drink 4-8 ounces
of fluid every 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.

 Rest frequently in the shade.

 Slow down or stop if you begin to feel uncomfortable. Watch for the signs of
heat disorders. If they occur, act appropriately.

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

When you exercise in hot environments, you need to be aware of heat disorders.

Heat Disorders
Problem Signs and Symptoms Treatment
Heat cramps –  Stop exercising, drink fluids,
when and massage or stretch
considerable salt History of exertion; muscle cramped muscles.
is lost in sweat. cramps, usually in the  Cool the body. Stop exercising,
Take lightly salted muscles used during get out of the heat, remove
foods and exercise excess clothing, drink cold
massage to fluids, and apply cool and/or
relieve cramps. damp towels to the body.
Heat exhaustion Fast, shallow breathing;  Get immediate medical
– when heat weakness; dizziness; attention, and try to lower body
stress exceeds headache; moist or cool temperature.
the capacity of skin or profuse sweating;  Get out of the heat, remove
the temperature- pale face; normal or excess clothing, drink cold
regulating slightly elevated fluids, and apply cool and/or
mechanism. temperature; weak pulse damp towels to the body or
Noisy breathing; hot, immerse in cold water, but not
flushed skin (may be dry or to induce shivering.
sweaty); red face; chills or  Person should be placed in
Heat stroke – the shivering; disorientation; shock or recovery position. If
temperature- erratic behavior; high body conscious, person may sip
regulating temperature; no water. Raise the legs.
mechanism has perspiration; full, rapid  Fan person and use wrapped
given up pulse; altered cold packs in the armpits and
consciousness or groin.
unconsciousness;
convulsions

Cold temperatures do not pose a threat similar to that posed by hot, humid
condition because of the metabolic heat generated through exercise. In the Philippines,
there are only a number of places where cold temperatures can be experienced. Even
so, exercisers should be aware that severe exposure to low temperatures and high
winds can lead to frostbite, hypothermia, and even death.

Hypothermia
Excessively low body temperature, characterized by uncontrollable shivering,
loss of coordination, and mental confusion

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.
As the condition worsens  Give high energy foods and warm
 No shivering, even though the person drinks.
is cold  Cover the head, hands, and feet
 Increasing drowsiness because heat is lost through the
 Irrational behavior and confusion extremities.
 Slow, shallow breathing  Do not let the victim lie down and rest
 Slow, weak pulse since the core temperature is
 Walking becomes clumsy and dropping. Without treatment, one
tendency of wanting to lie down and might lose consciousness and die.
rest escalates.  Transport the victim to a medical
facility as quickly as possible.
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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Constricting blood vessels (vasoconstriction) increases the stimulating capacity

of the skin, but it also results in a marked reduction in the temperature of the extremities.
Protective vasoconstriction often leads to discomfort in the fingers and toes. Blood is
rerouted to the deeper, more vital body organs.

To relieve pain, it is necessary to warm the affected area or raise the core
temperature. While shivering may cause some increase in temperature, gross muscular
activity is far more effective in restoring heat to the troubled area. Shivering is the
defense mechanism of the body against cold.

Core temperature is the temperature of the deep organs. The temperature of the
body is normally at 37 degrees Celsius or 98.6 degrees Fahrenheit. It adjusts for
enzyme activity within the muscles. Changes in core temperature can be reflected in the
skin.the sports clothing that make them suited in Philippine weather? Assign 2-3
members of your group as sportswear models and present these types of clothing in
class.

 Is it safe to exercise in cold weather?

If you dress warmly in layers and do not stay out in very cold
temperatures for too long, exercise can be safe even in subfreezing
temperatures. Take both the temperature and wind-chill factor into account when
choosing clothing. Cold weather clothing provides an insulating barrier of air and
can be peeled off as temperature rises and put back on as it falls. Wool can be
used as well as windproof or rainproof ones.

Dress in layers so you can remove them as you warm-up and put them
back on if you get cold. A substantial amount of heat loss comes from the head
and neck, so keep these areas covered. In subfreezing temperatures, protect the
areas of the body most susceptible to frostbite – fingers, toes, ears, nose, and
cheeks – with warm socks, gloves, cap, or hood. Wear clothing that “breathes”
and will absorb or drain moisture away from your body to avoid being overheated
by trapped perspiration. Warm up thoroughly and drink plenty of fluids.

Cold Acclimatization. This refers to the metabolic adjustments done as well as the
improved tissue insulation. Large body mass, short extremities and increased levels of
body fat help to get acclimatized to cold weather.

Others Concerns:

Heat Rash – also called prickly heat, is a benign condition associated with a red, raised
rash accompanied by sensations of prickling and tingling during sweating. It usually
occurs when the skin is continuously wet with un-evaporated sweat. It is generally
localized to areas covered by clothing.

Heat Syncope – heat collapse, is associated with rapid physical fatigue during
overexposure to heat. This results in dizziness or fainting. It is quickly relieved placing
the individual in a cool environment and replacing fluids.

Sun protection factor (SPF). Sunscreen applied to the skin can help prevent many of
the damaging effects of ultraviolet radiation. A sunscreen’s effectiveness in absorbing
the sunburn-inducing radiation is expressed as the sun protection factor (SPF). An SPF
of 6 indicates that an individual can be exposed to ultraviolet light 6x longer than without
a sunscreen.

Activity 5: Safety features in school

Directions: Form a group of 3-4 members and visit the specific area in your school
assigned to your group (e.g. playground, gym, canteen, etc). Identify safety features in
your assigned area related to exercise- and weather-related conditions as discussed in
class. Examples of safety features like water fountains, wash areas like sinks and
faucets, exhaust fans, etc can be identified. Once identified, make recommendations to
improve the assigned area of the school.

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

References:

Clark, M. A., Lucett, S., & Corn, R. J. (2008). NASM Essentials of Personal Fitness
Training (3rd ed.). Philadelphia: Lippincott Williams & Wilkins.

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.

Kerwin-Nye, A. (2004). First aid handbook: A complete guide to emergency

procedures in the home, the workplace and outdoors. Manila: WS Pacific
Publications, Inc.

Marieb, E. N. (2002). Essentials of Human Anatomy & Physiology (6th ed.).

Singapore: Pearson Education Are Pte Ltd

61 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing

Content one’s health as a habit; as requisite for physical activity assessment
Standards performance, and as a career opportunity.

The learner leads fitness events with proficiency and confidence resulting in
Performance
independent pursuit and in influencing others positively
Standards

Learning Demonstrates proper etiquette and safety in the use of facilities and
Competencie Equipment.
s

Learning
 Interview school personnel and community leaders regarding the emergency
Targets response procedures they follow.

Kerwin-Nye, A. (2004). First aid handbook: A complete guide to

emergency procedures in the home, the workplace and
outdoors. Manila: WS Pacific Publications, Inc.

Image of first aid kit retrieved from

http://shop.emedco.com/search?w=first%20aid%20kit%
20sign&af=cat1:workplacesafety

Image of hanging first aid kit sign retrieved from

http://www.seton.ca/3-sided-hanging-first-aid- signs-first-
aid-kit-ac0499.html
References
Image of emergency sign retrieved from
http://www.smartsign.com/custom-sign/custom-
emergency-and-fire-sign/sku-s-3484.aspx

Image of wheelchair ramp retrieved from

http://stlouis.101mobility.com/wheelchair-ramps-
stlouis.php

62 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 13)
(Quarter 2)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: AND THE PROCEDURES ARE ?

Learning Target/s:Interview school personnel and community leaders regarding the emergency response
procedures they follow.
Lesson 10: Exercise for Fitness

As you participate in physical activities, whether in school or in the community, it

is good practice to know your school and community’s resources in case of injury or
emergency. Being familiar with it makes response to injuries or emergencies more
immediate and efficient, thus lessening the severity of the injury or emergency.

Resources refer to the supplies, equipment, facilities, and services that can be
utilized in case of a sports- or fitness-related injury or emergency. They include both
material and human resources such as safety supplies, equipment, facilities, qualified
and trained emergency personnel, as well as standard protocols set for such situations.
Emergency response begins with the preparation of both equipment and personnel.
When these have been prepared adequately, the school and community are deemed
ready for an injury or emergency.

It is important that you are able to identify these resources so that injuries or
emergencies will be addressed immediately and efficiently. These resources are
discussed here.

 First Aid Kit

First aid is the immediate care given to a person who

has been injured or suddenly become ill. First aid deals with
self-help and proper home care, especially if medical assistance
is not immediately available. The goal of first aid is to alleviate
suffering, prevent added/further injury or danger, and prolong
life.

The first aid kit is a set of supplies and equipment used to

administer first aid. In your school and community, first aid kits
should be available, visible, and readily accessible in case of
injuries or emergencies. It should also be regularly checked for
completeness and freshness of
supplies.
The first aid kit is usually located in
The usual supplies found in a first aid kit include the following: strategic places in school like the clinic,
 triangular bandage  rubbing alcohol  gloves  iodinegym, playground, and security stations. In
 tongue depressor  swabs  gauze the community, first aid kits should be
 scissors
 wound dressings  athletic tape  cotton located in the community centers like
 penlight
 adhesive bandage  forceps community hall or office and recreation
centers. It is advisable that a signage be
Other equipment that should be included to aid in first placed where the first aid kit and
aid are the following: equipment are located. This can either be
attached to a wall or post or suspended.
 spine board  blankets
 short board/Kendrick’s
 sets of splints
extrication device
 wheelchair  poles

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Image taken from www.emedco.com

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Activity 1: And the procedures are…?

Directions: Interview school personnel and community leaders regarding the
emergency response procedures they follow. When interviewing school personnel, try
to target those who you think are unlikely to experience injuries or emergencies, to
know what procedures they know and follow.

ATTACHED IT HERE:

Emergency Numbers and Phone/Two-way Radio

Emergency numbers include police

department, fire department, Philippine Red
Cross (PRC), and other pertinent numbers.
These numbers are usually compiled per area
(i.e. locality, municipality, city) and written on a
calling card or bookmark or even larger. In
schools, emergency numbers could include the
clinic, security, and other offices.

Image taken from www.smartsign.com

Emergency numbers should also be

posted near phones and inside offices. It is
advisable that in the gym and recreation
centers, phones are visible so that school
personnel or other individuals can notify
pertinent offices or departments in case of
injury or emergency.

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

 Emergency Response Procedure/Emergency Action Plan (EAP)

For schools and the community

(and in any other institution), the
presence of first aid kits, emergency
numbers and phones, and equipments
should not be the end of their emergency
response. They should set procedures on
how to response to injuries or
emergencies. These procedures are
standard ways of responding to
emergencies.

These procedures make up what is called an Emergency Action Plan (EAP). It is a

plan developed for immediate implementation whenever the need arises, providing
appropriate standards of emergency care to all present. The EAP usually include the
following:

1. Emergency Personnel – detailed First Aid arrangements for on-site emergencies;

may consist of teachers, physicians and nurses, athletic coaches, security and
maintenance personnel (for schools), or community leaders, homeowners’
association president, etc (for community)
2. Emergency Communication – emergency numbers, phones/two-way radio, public
announcement (PA) system
3. Emergency Equipment – first aid kit, wheelchair, spine board, stretcher, blankets,
poles, etc
4. Medical Transportation – confirmation of local ambulance (c/o PRC), Basic Life
Support, etc
5. Non-medical Transportation – wheelchairs, stretcher, etc
6. Emergency Contact List – clinic, local hospital, etc
7. Venue Information – transportations, identified entrance, exits, and access routes

School personnel (e.g. teachers, security and maintenance personnel) and

community leaders know, understand, and follow these procedures every time an
emergency happens because it is standardized. These procedures are usually laid out in
writing so that personnel crucial in the emergency response are notified and that
immediate attention is given.

In the community, it is advisable to form a community emergency response

team which will be the emergency personnel in your EAP. It is advisable that the
members of the community know who forms this emergency response team.

You may not know all the procedures of your school and community on
responding to emergencies. However, what is important is you know who to notify in
case an emergency happens. The most immediate personnel you need to notify in case
you are in your school especially in the gym are the PE teachers or any teacher present,
maintenance personnel, or security personnel.

Activity 2: Real life injury situation

Directions: Ara Galang, De La Salle
University volleyball player, got
injured in a match versus National
University in March 7, 2015. She
was grimacing in pain and crying,
and was later reported has suffered
serious injuries to her knees. What
do you think were the emergency
response procedures followed by
the emergency personnel who
attended to her?

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

In class, compare your answers with your classmates who interviewed school
personnel within the same office or nature of work (e.g. librarians, Math teachers, office
staff) and share with the class. For those belonging to the same community, compare
your answers and present commonalities with class.

Part of the services that the school and community should offer is training their
personnel and community leaders in emergency responses. This is expected since the
effectiveness of emergency response greatly relies on the knowledge and skills of school
personnel and community leaders in first aid and other emergency responses.

The Philippine Red Cross (PRC) is the national branch of the International Red
Cross that cares for the wounded, sick, and homeless and now, providing help during
and following natural disasters. PRC gives training on basic life support,
cardiopulmonary resuscitation (CPR), first aid, and many more. The school and
community should set a schedule with PRC volunteers who can impart the necessary
knowledge, training, and certifications to equip them in times of emergency and
disasters.

Red Cross volunteers during a Basic Training course (taken from

http://carmonagov.net/home/home/latest- news/303-carmona-forms-municipal-red-cross-143.html)

Once certified, school personnel and community leaders should be able to

respond to injuries and emergencies. However, certification should be renewed yearly
or every two years, depending on the type of certification.

 Entrance, Exit, and Access Routes

Adequate entry and exit

points should be available in all
areas. Access routes (paths of
travel) going to the clinic,
emergency exits, main gate, and
others should also be known.
Visible and strategically located
signages are important so that
these can easily be seen even
from a distance. These should
always be accessible and free
from obstructions. Wide
passageways are a must.Wheelchair
A good ramp
estimate
(Image
oftaken
the from
righthttp://stlouis.101mobility.com/wheelchair-ramps-stlouis.ph
width of the passageway is to
check if a wheelchair, spine board, or stretcher can be easily transported and still have
room for first aiders or rescuers to maneuver.

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Ramps and elevators make access easier and these are necessary especially for
structures that are higher than three storey. These also make transport quicker.

Activity 3: Safety features in school

Directions: Review your answers to Activity 5 on “Safety features in school” from the
previous lesson. Based on the current lesson, analyze your answers if it reflects your
school as being equipped with necessary resources in case of injury or emergency. Give
special attention to entrances, exits, and access routes. Once identified, make
recommendations to improve each area of the school to make it emergency-ready.

Activity : Safety features in the community

Directions: Do the same activity as in Activity 3 in your community. Identify safety
features that are visible in the community and those that only community leaders have
access to. Make a short portfolio about your findings and make recommendations.

References:
Kerwin-Nye, A. (2004). First aid handbook: A complete guide to emergency procedures in the
home, the workplace and outdoors. Manila: WS Pacific Publications, Inc.

Image of first aid kit retrieved from http://shop.emedco.com/search?w=first%20aid%20kit%

20sign&af=cat1:workplacesafety

Image of hanging first aid kit sign retrieved from http://www.seton.ca/3-sided-hanging-first-aid-

signs-first-aid-kit-ac0499.html

Image of emergency sign retrieved from http://www.smartsign.com/custom-sign/custom-

emergency-and-fire-sign/sku-s-3484.aspx

Image of wheelchair ramp retrieved from http://stlouis.101mobility.com/wheelchair-ramps-

stlouis.php

68 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing

Content one’s health as a habit; as requisite for physical activity assessment
Standards performance, and as a career opportunity.

The learner leads fitness events with proficiency and confidence resulting in
Performance
independent pursuit and in influencing others positively
Standards

Learning Demonstrates proper etiquette and safety in the use of facilities and
Competencie Equipment.
s

Learning
 Make a signage about appropriate etiquette in the court.
Targets
 WATCH A VIDEO OF A GYM IN YOUTUBE, AND OBSERVE THE FACILITY

RETRIVED FROM:

http://dancewithmeusa.com/locations-2/dance-studio-glen-rock-nj/
https://www.fitneass.com/wp-content/uploads/2014/07/Gym-Rules-Gym-
Etiquette.png

References

69 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021
 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 14)
(Quarter 2)
Name: _______________________________________________________ Score: ___________________________
Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: AND THE PROCEDURES ARE?

Learning Target/s: Make a signage about appropriate etiquette in the court.
WATCH A VIDEO OF A GYM IN YOUTUBE, AND OBSERVE THE FACILITY

Lesson 11: Exercise for Fitness

Warm-up Activity:
Directions: Identify the different types of equipment and facilities that are usually found
in a gym. How are they usually set up? Draw them and share your answers with the
class.
When you engage in aerobic, muscle-, and bone-strengthening activities, you
are likely to make use of different equipment and facilities. These resources help in your
enjoyment and participation so you have to care of them. As a courtesy to other
individuals who also make use of these equipment and facilities, you always need to
observe the proper manners or etiquette inside a gym.

Depending on the venue or facility, there is a specific decorum expected from

those who use them. The following are the different venues with its commonly expected
etiquette.

Playing court or field

A playing court or field may be found indoors or outdoors, depending on the

sport. Venues and facilities are usually ready-to-use where minimal setup is needed
since these are specifically catered to a certain sport (e.g. basketball, football).
However, some venues need to set up some equipment first, like volleyball, tennis,
badminton, table tennis, taekwondo, judo, etc.

Depending on the venue arrangements (i.e., rented or otherwise), those who

utilize and set up equipment are expected to properly fix, return, or store the equipment
after use. It is common manners to keep the venue clean and as orderly as possible
after use. Here are some examples:
 Wipe off wet spots caused by drinks and sweat
 Throw away used or unneeded supplies and equipment like empty water bottles,
athletic tapes, shuttlecock feathers in badminton, etc.

Activity 1: Your Own Design

Directions: Make a signage about appropriate etiquette in the court. Make sure to think
about the size, color, and contents of the signage. Think of strategic locations on where
you can post it, such as in school or in the community recreation center.

Dance areas or studios

These are either open or enclosed spaces with

full-sized mirrors on one or more sides. They usually
cater to different types of dancers, which is why most
have wooden or metal railings called barres. Speakers
and music players are usually available for use and are
set up in strategic locations (i.e., at the corners or
center).

Like in playing courts and fields, depending on the

venue arrangements, users of dance area or studios
are expected to keep music players after use, turn off
lights and ventilation when not in use, and maintain the
venue orderly for the next users.
The following are other expectations when using dance areas or studios:

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

 Keep footwear and other belongings on the

sides or designated spots (i.e. lockers, benches,
tables)
 Wipe off wet spots caused by drinks and sweat
on the floor.
 If it is an open area, keep music at accepted
volume so as not to disturb other users.
 Know the studio schedule every time so that
you will not be rushed to move out for next users.

Gym or weights area

These are usually indoor facilities with

different types of equipment such as machine
weights, free weights, balls, exercise machines
(e.g. treadmill, stationary bike, rower, stair
climber), mats, etc. They are strategically
positioned to allow maneuverability and easy
access for all those who work out.

The different equipment are also accessible to all because the gym or weights
area is accessible to everyone who works out. Hence, it is expected that you observe
proper behavior during and after working out. Here are some of them:
 Avoid monopolizing use of the equipment. Share it with others by taking turns
using them.
 Return equipment to its proper place.
 Do not slam or drop weights.
 Wipe off drinks and sweat off equipment and floor.
 Lower volume of music orj wear earphones.
 Minimize grunting, refrain from yelling and using profanity.
 Wear appropriate clothes including footwear. Do not take them off to look at
your body in the mirror.

Some gyms or weights areas have some reminders posted on strategic locations
so that users will always be reminded. Read them and make sure to follow them to have
a worry-free time working out.

Image taken from https://www.fitneass.com/wp-content/uploads/2014/07/Gym-Rules-Gym-Etiquette.png

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Activity 2: Are There Any?

Directions: Visit gyms or weights areas in your community. Look for signage on the
rules of proper use and manners in the gym. Observe gym users if they follow these
rules. If you were the gym manager, what actions would you take for gym users to
observe proper gym etiquette? Share your answers with the class. YOU CAN WATCH
A VIDEO OF A GYM IN YOUTUBE, AND OBSERVE THE FACILITY .

References:
http://dancewithmeusa.com/locations-2/dance-studio-glen-rock-nj/
https://www.fitneass.com/wp-content/uploads/2014/07/Gym-Rules-Gym-
Etiquette.png

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing

Content one’s health as a habit; as requisite for physical activity assessment
Standards performance, and as a career opportunity.

The learner leads fitness events with proficiency and confidence resulting in
Performance
independent pursuit and in influencing others positively
Standards

Learning Demonstrates proper etiquette and safety in the use of facilities and
Competencie Equipment.
s

Learning  Interview school personnel and community leaders regarding the emergency
Targets response procedures they follow

Clark, M. A., Lucett, S., & Corn, R. J. (2008). NASM Essentials

of Personal Fitness Training (3rd ed.). Philadelphia:
Lippincott Williams & Wilkins.

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.

References Kerwin-Nye, A. (2004). First aid handbook: A complete

guide to emergency procedures in the home, the
workplace and outdoors. Manila: WS Pacific
Publications, Inc.

Marieb, E. N. (2002). Essentials of Human Anatomy & Physiology (6th ed.).

Singapore: Pearson Education Are Pte Ltd

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 15)
(Quarter 2)

Name: _______________________________________________________ Score: ___________________________

Grade and Section:_________________________________________ Date: ____________________________
Teacher: Subject:

Activity Title: AND THE PROCEDURES ARE?

Learning Target/s: Interview school personnel and community leaders regarding the emergency
response procedures they follow

Lesson 12: Exercise for Fitness

Warm-up Activity: Name ‘Em!

Directions: List as many categories of health- and fitness-related events as you can.
Under these categories, name some local and national events related to it. Share your
answers with the class.

As you become more involved in physical activities, you can elevate your
participation by joining events that promote health and fitness as well as address health
issues like diabetes, obesity, nutrition, smoking, and many more. By joining events like
these, you can learn more about these health concerns, what is being done to handle
these concerns, and at the same time, you also get to increase your physical activity.

The usual objective of the organizers of these events is to raise funds for
awareness about these health issues. Depending on their advocacy, events may range
from fun-filled activities that can engage entire families, to more physically demanding
ones. Your participation in these events not only increases your activity but also gives
you an advocacy to work on. Your choice would depend on your interests and
preferences. Here are some viable options for you.

 B. Fun runs
These are usually 1- day events that focus on running various distances (i.e., 3k, 5k, 10k, or longer). They
cater to a wide variety of participants – competitive or recreational runners, and even families. Whether you
are a recreational or
competitive runner, fun runs are good ways to elevate participation in physical activities
since some fun runs are held in different surfaces (e.g. concrete, off-road, beach) and
with different challenges posed on runners like an uphill run.

Other than the fitness benefits you would get from joining fun runs, you also get
to help out certain causes. Some organizations or associations, and companies organize
fun runs as one of their cause-oriented events.

Other benefits of joining fun runs are meeting new friends, enjoying the
outdoors, and bringing home participant race kits. Race kits, which usually include a
race bib or shirt and other items from sponsors, are good incentives for your effort and
you can get more freebies and giveaways depending on the event sponsors.

You can also use your

participation in fun runs as a
gauge of your physical fitness by
trying to beat your own time, or
setting new records, or even
aiming to finish among the top
participants. If you do so, it is
best that you
prepare properly for fun runs and scout for more opportunities to race.

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

 Dance events, competitions, or marathons

These events focus on

dance as the main activity,
whether as competition (e.g.
streetdance, dancesport) or as
recreation (e.g. aerobic dance
marathons, ZumbaTM events).
These may last for hours
depending on the event and
variety of dances, intensity
levels, and music usually used,
thus, elevating participation.

Other than fitness

benefits, you can get a lot out from joining dance competitions and marathons. If
events are competition-based, usually cash prizes, trophies, and freebies are the main
incentives, along with bragging rights. However, if the events are recreation- type,
participant kits (e.g. event shirt, sponsor freebies) are the usual takeaway. However,
the enjoyment and fun of dancing are the main attraction in these types of events.

Many people are getting

into exercising because of the
popularity of some aerobic forms
of exercises particularly ZumbaTM,.
The attractiveness of physical
activities like ZumbaTM comes from
the lively music and instructors,
colorful vibe, and relatively easy to
follow dance routines. However,
the most crucial effect that
popular exercises like ZumbaTM
have is
the encouragement and support to participate in exercise, which in effect, makes people
more aware of their health and fitness. That is why some groups and organizations
choose ZumbaTM at their event to promote awareness for their various causes. However,
you can also engage in other aerobic exercises in the form of dances such social dance,
streetdance, etc.

 Sports tournaments

These are the most common

type of health- and fitness-related
organized events. They mainly focus on
sports in a tournament type of play
where individual players and/or teams
compete. These are usually
organized for school teams [(e.g. University Athletic Association of the Philippines
(UAAP)]. However, sports associations, cause-oriented groups, organizations, brands,
and companies also hold sports tournaments for various purposes, levels, and sports.

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

It may not be explicit that health and fitness are the main highlights when joining such
events because the nature of such events is usually competitive. Athletes and competitors
treat their health and fitness seriously because of this same nature. That is why they train
not only for their sports skills but also for their conditioning. Through sport tournaments,
athletes and competitors are actually good role models of health and fitness.

You can join sports

tournaments of varying levels of
competition and different sports.
During summer, local
government units (LGUs) hold sports leagues especially for
basketball and volleyball. Several categories are open for
basketball based on age groups. For both basketball and
volleyball, teams usually represent different barangays,
sitios, purok, or subdivisions. Some LGUs also hold sports
programs or sports clinics for the youth and other
individuals. The Sangguniang Kabataan (SK), the youth
leaders of the community, commonly organize events like
these.

In school, intramurals are the common sports competitions for students.

Different grade or year levels compete against each other in different sports. Games are
usually played after classes where semi-finals and championship games are usually the
highlights. Year levels are represented by team colors and are called by their common
year level labels (i.e., green for 1st year/freshmen, yellow for 2nd
year/sophomores, red for 3rd year/juniors,
blue for 4th year/seniors).

You can also try out for your

school’s varsity teams. They represent
your school in different sports
competitions which usually include district
level competitions. When

successful, teams move to higher level

competitions that could
eventually lead to Palarong
Pambansa. This is organized by the
Department of Education
(DepEd) which is the national
competition for students. Here,
student-athletes from all over the
Philippines compete in different sports
representing their respective
regions. This is
held in one particular region
where events are held in
different venues or locations.

You can also join sports

tournaments organized by other
institutions. Sports

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

outlets, product brands, and companies organize sports tournaments. They usually
advertise to invite participants so you might want to look for tournaments in sports that
you like.

 Summer sports clinics

These are short-course sports programs catering to school children. Sports

clinics are offered by schools and product brands when school is over and students have
their summer break. The usual sports offered include basketball, taekwondo, swimming,
gymnastics, football, volleyball, and others. These last for several sessions spanning
days or weeks, and usually culminate with an exhibition tournament.

 Outdoor recreation events like biking events, triathlon, marathons,

football events, etc

These are specialized events that

target sports enthusiasts and athletes.
These are held in specialized venues and
locations, and usually have different
categories for different levels of
participants. Depending on the event,
categories such as beginner,
intermediate, and advanced are formed or opened.

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

When you join such events, you get to experience recreation-level of

participation to higher level of competition. You also get to experience a different
atmosphere because of the ambiance in such events. Sponsors’ booths and stalls are
usually set up along with other related set ups.

 Talks, seminars, or

conferences These are

usually lecture-
based events that cover topics
discussed with an audience. Some
events are held for different lengths
(i.e., half-day, 1-day, 2- day, 3-day,
weeklong) and some include
workshops or hands on training.
Some also are held with different
formats like classroom- type lecture,
panel discussions, parallel sessions,
and the like.
Credible resource persons and
speakers are invited to speak so that reliable information are shared and learned.

Cause-oriented associations, product

brands, companies, professional
organizations,
among others hold such events for
various purposes, some to increase
awareness, promote various causes,
and to inform.

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

It would be beneficial for you to

attend such events for you to learn
more things about health and fitness,
become more aware of issues and
concerns regarding health and fitness,
and have a clearer understanding of
these things.

 School, club, community, or company events

These are events that are organized by schools, clubs, communities, and
companies for specific purposes. These cover a wide range of activities like the ones
mentioned above. Schools and companies commonly hold events to coincide with
special dates and occasions. Events are usually dependent on themes and duration is
also relative to the celebration.

Aside from summer sports clinics, some communities also offer recreation
programs within the year to encourage an active lifestyle.

Activity 1: What’s Going On?

Directions: Conduct an interview with your community leaders. Ask about the
community activities they hold during the year. Find out if these types of activities
were successful in the previous years. ATTACHED IT HERE

References:

http://definitelylibrarian.blogspot.com/2013/09/mahlap-forum-fit-or-fat-how-to-
have.html

digostoday.com
donboscocanlubang.edu.ph
www.doh.gov.ph
www.girodepilipinas.com
www.iligan.gov.ph
www.milo.com.ph
www.philstar.com
www.upm.edu.ph
www.valenzuela.gov.ph
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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
(PHYSICAL EDUCATION AND HEALTH )

The learner demonstrates understanding of fitness and exercise in optimizing one’s

health as a habit; as requisite for physical activity assessment performance, and as a
Content
career opportunity.
Standards

The learner leads sports events with proficiency and confidence resulting in
Performance independent pursuit and in influencing others positively
Standards

Participates in an organized event that addresses health/fitness issues and

Learning
concerns
Competencie
s

Reflect the value of participation in Physical Activities.

Learning Describe the characteristic of a responsible and initiative leader in
Targets fitness activities.
Understand the health benefits of participating in
physical activities.

http://definitelylibrarian.blogspot.com/2013/09/mahlap-
forum-fit-or-fat-how-to- have.html

digostoday.com
donboscocanlubang.edu.ph
www.doh.gov.ph
www.girodepilipinas.com
www.iligan.gov.ph
www.milo.com.ph
www.philstar.com
References
www.upm.edu.ph
www.valenzuela.gov.ph

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 FATHER SATURNINO URIOS COLLEGE OF SIBAGAT INC.
P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Basic Education Department

School Year 2020 – 2021
LEARNING ACTIVITY SHEET (Week 16)
(Quarter 2)

Name: __________________________________________Score: ___________________________

Grade and Section:____________________________Date: ____________________________
Teacher: Subject:

Activity Titles: Assess your PA , Where do I Belong, and Benefits of PA.

Learning Target/s: Reflect the value of participation in Physical Activities.
Describe the characteristic of a responsible and initiative
leader in fitness activities.
Understand the health benefits of participating in
physical activities.

Lesson 13: Value of Participating in Physical Activities

Objectives:

1. Identify the value of participating in physical activities.

2. Understand the health benefits of participating in physical activities.
3. Describe the characteristic of a responsible and initiative leader in fitness
activities.

Activity 1: Assess your PA….

Directions: Close your eyes and think of all the activities that you do for the whole day.
List it all in the table below and tell whether it is healthy or not by putting the
corresponding smile on the provided table beside the activities. An example is provided.

DAILY ACTIVITY UNHEALTHY

HEALTHY
Scrubbing the floor

In recent years, there has been a decline in physical activity among teenagers.
They have lots of demands on their time, so they find it hard to be physically active. Yet
physical activity keeps teenage bodies and minds fit and healthy. During adolescence,
they need at least 60 minutes of activity every day.

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

With the rise of modern technology and proliferation of personal entertainment

gadgets, peoples’ life has become more sedentary. Their physical activities, whether
recreational or regular, became limited. This has been most evident with teenagers
nowadays. Few teenagers engage in physical activities and outdoor sports. Instead,
they spend their leisure hours inside the house playing computer games or games on
gadgets and watching television and movies. This sedentary lifestyle leads to poor
health and limited activities.

Motivation is a great factor to influence them to an active lifestyle. They have to

see and understand the reason for engaging in regular physical activity instead of
playing with gadgets or watching TV.

Activity 2: Where do I Belong?

Directions: In the box below is a list of different physical activities. Classify the activities
on whether they are moderate or vigorous activities. Rewrite the activities on the table
provided below.

walking dancing playing soccer biking

swimming playing basketball jogging gardening

climbing aerobics
MODERATE ACTIVITY V IGOROUS ACTIVITY

Physical activity simply means movement of the body that uses up energy.
Walking, gardening, sweeping and mopping, mopping the floor, climbing the stairs,
playing soccer, or dancing are all good examples of being active. However, for it to be
beneficial for one’s body, there are various factors to be considered such as the
intensity, duration, and frequency of the physical activity performed.

Here are some points to consider:

1. Physical activity done at a moderate or vigorous intensity level is good for a

teenager’s health.

2. Moderate physical activities generally make them move. These could include
brisk walking, dancing, biking, swimming and jogging. Even helping out with
some of the more active chores inside and outside your home like gardening can
be good.

3. Vigorous activities increase their heart rate and make them sweat and may let
them enjoy being active even more. They can be a game with lots of running
– for example, playing basketball. They can also be running or jogging, or sports
like soccer, tennis, swimming and football.

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Being active is an important part of a teenager’s growth and development,

especially if done regularly. Let them realize that it is a great way to spend time with
friends, meet new people, feel good, and break up long stretches of playing online
games and watching movies. It is invigorating to move the entire body, even by just
cheering, or running after the ball. Being active every day can help teenagers achieve
the following:

 improve heart health and fitness

 develop strong muscles
 develop strong bones
 develop good posture
 maintain a healthy weight
 improve concentration and memory
 learn new skills
 increase self-confidence
 reduce stress
 make and keep friendships
 improve sleep
 develop leadership skills and initiative
 awaken a sense of responsibility

According to the World Health Organization, in 2010, physical inactivity or the

lack of physical activity has been identified as the fourth leading risk factor for global
mortality (6% of deaths globally). Moreover, physical inactivity is estimated to be the
main cause of approximately 21–25% of breast and colon cancer cases, 27% of
diabetes cases, and approximately 30% of ischemic heart disease cases. The following
are the common results of physical inactivity.

 increased risk of overweight and obesity

 hypertension/high blood pressure
 anxiety
 depression
 type 2 diabetes mellitus

It is alarming to see that these conditions, which were seen before to only affect
adults are now affecting teenagers due to an improper diet and the lack of physical
activities. The sedentary lifestyle that most of them practice leads to a deterioration of
their health as well as their bodies.

Getting enough physical activity doesn’t just happen – there should be conscious
effort and the decision to engage in it. Not all teenagers are keen on doing physical
activities. Others need motivation and encouragement to start an active lifestyle.
Sometimes teens need to explore a range of different organized and recreational
activities to find one that they like and enjoy. Simple, non-competitive activities will
allow them to socialize in a positive way. These can help them feel good about doing
physical activities rather than just sitting down playing video games. Getting teenagers
involved in lots of fun physical activities keeps them active and healthy. It’s easy when
you help them find activities that they enjoy – and that they can do as part of everyday
family life.

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Teenagers may also join groups like community youth clubs, such as scouting,
which will keep them physically active while getting new knowledge or learning new
skills. These groups often do lots of physical activities be it indoor or outdoor. They are
good training grounds for future leaders, particularly in developing responsible young
adults as they motivate them to have the initiative to do and finish tasks.

When teenagers get involved in groups like these, they may also feel a sense of
achievement. They can be elected as leaders of the groups and could somehow get
more involved in activities that could open doors for them to learn how to lead more
efficiently. Cooperation and camaraderie will also become natural to them, building self-
confidence and boosting their self-esteem.

Exposure to competition in groups such as in a basketball league could improve

their leadership skills, give them a sense of responsibility, and inculcate values on fair
play. With these activities, teenagers will enjoy physical activities more and will make
their leisure hours more productive and competitive leading them not only to a healthy
lifestyle but to become responsible individuals.

Activity 3: P.A. Benefits

Directions: Below are jumbled letters/words of the different benefits you can get from
getting enough physical activity and the conditions you are at risk of when they have an
inactive lifestyle. Rearrange the letters to form the correct word and put them on the
corresponding table where they belong.

trongs nobes odog turesop

neyitax thyealh ightwe

duceer serests betisdia

bisetoy romdpive peels

ehtlhay reath gihh dolob srespure

lopedev edarlipesh likls presniodes

Benefits from doing physical Conditions from not doing

activities physical activities

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

Summary
The term "physical activity" should not be mistaken with "exercise". Exercise, is a
subcategory of physical activity that is planned, structured, repetitive, and purposeful in
the sense that the improvement or maintenance of one or more components of physical
fitness is the objective. Physical activity includes exercise as well as other activities
which involve bodily movement and are done as part of playing, working, active
transportation, house chores and recreational activities. Due to the rising technological
advancement in our country, the physical activities of teenagers have become limited
and are often neglected. Motivation and involvement is needed for them to be active.
Once they are motivated they will sure open doors for physical activities and they will
surely enjoy it.
Motivation and parental guidance is needed to encourage teenagers to engage
in physical activity so that they could enhance their skills as well as improve their body
conditions and health, leading to a physically fit individual. It is also important to help
them manage their time and lead them to wise use of their leisure hours.
Inspire and motivate them to join youth groups that could help them enjoy the
physical activities and allow them to be competitive. These healthy competitions will
develop their initiative and sense of leadership and responsibility. While competing,
camaraderie, patience and cooperation will also be learned. We can have not only
physically active and healthy teenagers but we will also develop well-mannered
teenagers who can be future responsible leaders as well.

CULMINATING PERFORMANCE TASK:

Activity 1: Event for the Issue

Directions: Due to the rise of modern technology, the lifestyle of many teenagers has
become sedentary increasing their risk of being overweight and obese. The activity
below will improve their awareness and motivate them to change their lifestyle for the
better.
1. Form four (4) groups.
2. Create a 4-minute Zumba exercise fitted for teenagers.
3. Practice the exercise and present it in class.
4. The Zumba exercise will be graded by the teacher using to the rubrics below.

Timing 5

Coordination 5

Music 5

Attitude 5

TOTAL 20

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P-12 POBLACION, SIBAGAT, AGUSAN DEL SUR
Quality education with Christian formation

TEACHER’S CLASS PROGRAM

TIME GRADE 11 PHYSICAL EDUCATION

MORNING
MW TTH FRIDAY

7:30-8:00 Prayer Prayer Prayer

8:00-9:30 Monitoring Students’ Making of Modules P. E. (TVL,)
Activities

9:30-10:00 Break Time Break Time Break Time

10:00-11:00 Monitoring Students’ Checking of Student’ P.E. (STEM & ABM)

Activities Modules
11:00-12:00 Oral Com. (STEM & Oral Com. (STEM & ABM) Checking of Students’ Modules
ABM)
AFTERNOON Lunch Break Lunch Break Lunch Break

1:00-2:30 Oral Com(TVL) Oral Com(TVL) P.E. (HUMSS)

2:30-3:30 Monitoring Students’ Checking of Student’ Making of Modules

Activities Modules
3:30-4:30 English 8 & Oral English 8 & Oral Com Making Weekly Evaluation
Com(HUMSS) (HUMSS)

PREPARED BY: REYLIZAR C. LABADO CONTACT NO._____________________

TEACHER

NOTED BY: MS. ELSA O. RANCES

PRINCIPAL

86 | L e a r n i n g A c t i v i t y S h e e t s i n ( P . E . ) S. Y 2020 - 2021