RENALYN E.

HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

MONDAY
MODULE 1 LESSON 1

1. 3 MINUTE AERIBIC EXERCISE

2. PRE-TEST

1. a. Cardiovascular Endurance
2. a. to improve quality of life
3. d. bone strength
4. b. muscular strength exercise
5. b. Muscular Strength
6. b. Muscular Strength
7. d. lower pulse rate
8. c. Frequency, Intensity, Time, Type
9. b. aerobic exercise
10. b. less; more
RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

3. POST TEST
1. d. the number of times an exercise is performed
2. c. muscular strength
3. c. easier to do household chores
4. d. a, b, and c
5. b. muscular strength
6. b. cardiovascular fitness and body composition
7. d. legs press
8. c. texting, running, and brisk walking
9. b. being active
10. c. Time

4, READ THE PHYSICAL FITNESS & SPORTS TALENT TEST

MANUAL
RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

TUESDAY
MODULE 2

1. 3 MINUTE AEROBIC EXERCISE

 RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

2. ACTIVITY 2

ENERGY SYSTEMS
ATP-CPr System Lactic Acid System Oxidative System

Energy capacity Energy Capacity Energy Capacity

Answer: Answer: Answer:
Short sustained power Movements at a maximum effort Moderate to vigorous
for 1 to 2 minutes long duration activities
to 3 minutes and longer

Rate of ATP Production Rate of ATP Production Rate of ATP Production

Answer: Answer: Answer:
Very rapid production Rapid production of ATP but Slow production of ATP
of ATP but not over a not over a long duration. but for a long duration.
long duration.

Sample Exercises Sample Exercises Sample Exercises

Answer: Answer: Answer:
 Jumps Sprint running Distance Running
 Kicks Plyometric Aerobic dance
 punch
 power lifting

3, PERFORM DAY 1 of Physical Fitness & Sports Talents Test

RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

 BMI
3-Min Step Test

WEDNESDAY
RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

MODULE 2

1. ACTIVITY 4

ENERGY SYSTEM FUEL USED RATE OF CAPACITY MAIN USE

PRODUCTI OF ENERGY
ON SYSTEM
Phosphocreatine Creatine Very rapid Very Short intense
phosphate stored limited ATP movements
ATP
production Short duration
activities 5-10
seconds.
Lactic Acid Blood glucose Rapid High intensity
muscle & liver production Limited ATP Short duration
glycogen of ATP but production activities
not over a 30 seconds to
long 2 minutes
duration
Aerobic Blood glucose Slow Moderate to
muscle & liver production Unlimited vigorously
glycogen of ATP but ATP intensity
adipose & for a long production activities,
intramuscular duration Exercises last
fat approximately
beyond 3mins.
up

2. PERFORM A 3 MINUTE PREPARATORY EXERCISES

RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

3. PERFORM DAY 2 on Physical Fitness and Sports Talent Test

 Basic Plank
40M Sprint Stick Drop Test

 Push – Up

Sit and Reach

THURSDAY
RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

MODULE 3

LESSON 1

1. ) PRE-TEST. MATCHING TYPE

e 1. ) The ability of the hearth and lungs to deliver oxygen to
working muscles during physical activity for a long period of time.
b 2. ) The ability of your joints and muscles to move in full
range of motion.
d 3. ) The body’s portion of fat, muscle, and bone.
a 4.) The ability to use your muscles many times without
tiring.
c 5.) The amount of force your muscles can produce or exert.
j 6.) The purpose of this test is to measure the Body Mass Index
(BMI)
h 7.) A type of test that measures the flexibility of Hamstring
and hips
I 8.) A test for cardiovascular endurance on how quickly
your hearth rate returns to normal after exercise
k 9.) A test for flexibility of the shoulder joints
f10.) A test to measure the muscular strength of the
shoulder and upper arm.

2. ) ASSESTMENT 1-10 TRUE OR FALSE

True 1. ) A person who is physically fit can do a day’s work

without undue fatigue.
True 2.) A person is flexible if he can move his body beyond normal
range motion.
False 3.) The meaning of body mass is the group of muscles.
RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

False 4.) In performing body mass test, the student should wear
heavy shoes.
False 5.) The unit of measure used in recording student’s mass is
centimeter.
True 6) Meter is used for height and kilograms for weight.
False 7.) The purpose of zippier test is to test the flexibility of the
muscles.
False 8.) It is not important to fill up the health appraisal record.
True 9.) Jogging enhances the work of your cardiovascular system.
False 10.) An active lifestyle could decrease the degree of wellness
among individuals.

3. PERFORM 3-MINUTE EXERCISE

4. PERFORM DAY 3 on Physical fitness and Sports Talent Test

RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

 Hexagon Agility Test Juggling Standing Long

Jump

Stork Balance Zipper Test

FRIDAY
MODULE 3
RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

LESSON 2

1. ) PRE-TEST. Multiple choice

1. ) Physical activity is good for

a. Preventing bone loss b. helping you fall asleep c.
helping manage stress d. all of the above
2. ) Which of this is considered exercise?
a. Pleasure walking b. gardening c. Dancing d. all of the
above
3. ) It is better to exercise alone
a. True b. False c. maybe d. all of the above
4. ) To help you keep on track with physical activity, it is
important to
a. Set activity goal b. drink water c. use cellphone d. call
your friends
5. )Active living is
a. Having busy social life c. way of life which physical activity is valued
b. About your health problem d. traveling around the world
6. ) Physical inactivity is dangerous to your health as smoking.
a. True b. False c. Undecided d. None of the above
7. ) The ability to perform moderate to vigorous levels of activity, and to
respond to physical demands without excessive fatigue.
a. Exercise b. Aerobic exercise c. Physical fitness d. Physical activity
8. ) A lot of sitting and very little exercise
a. Exercise b. Aerobic exercise c. Sedentary d. Physical Fitness
9. ) Why it is so hard to exercise?
a. Too expensive b. Lack of time c. Lack of motivation d. all of the
above

10. ) Being active is good in dealing with stress

a. True b. false c. undecided d. None of the above
RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

2. WHAT I KNOW : TRUE OR FALSE

TRUE 1. Variety of foods is important element in a well-balanced diet.

TRUE 2. Adding salt to cooked food is a healthy habit.
TRUE 3. You can find protein in milk and eggs.
FALSE 4. Ice cream contains no fats.
TRUE 5. Chocolate gives you a lot of energy.
TRUE 6. Eating right food can help you grow healthy.
FALSE 7. Soft drink is healthier than pure orange juice.
FALSE 8. Potato chips are a healthy way to eat potato.
FALSE 9. Thirst is a good indicator of dehydration.
FALSE 10. If I eat a lots of fruits I don’t need to eat any vegetables

3. WHAT’S NEW : LET ME FIND YOU

D H J I E N E R G Y R Y I P B
O I M N V E O C A D A G F D S
L A V E G E T A B L E S F S U
E A O D G E C W E R A H T O G
N U T R I E N T S Y B A F A A
T Y N D M O S E G T F V R Z R
R U O B O D Y E C A C E U A A
A R T Y U O S A L T A D I C V
H E A L T H Y F O O D S T A S

WORDS FOUND:
ENERGY VEGETABLES NUTRIENTS SUGAR SALT
DIET HEALTHYFOODS FRUIT BODY FOODS
HEALTHY

4. ASSESSTMENT 1-10, MULTIPLE CHOICE

RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1

1. Healthy foods will make you ________.
a. Strong b. sick c. green d. tasty
2. You should eat cookies.
a. All the time b. once in a while c. instead of oat meal d. to grow strong
3. Which of the following is true about the way we should eat to
achieve healthy diet.
a. Eat fruit and veggies because it has all nutrients
b. Do the best we can but take supplements
c. Eat a wide variety of foods
d. Eat only plant products because animal products are bad for our
health.
4. A source of simple carbohydrates is
a. Seeds b. brown rice c. Fruits d. potatoes

5. The risk of obesity, cancer and heart disease is increased by a diet

high in
a. Fat b. saturated fat c. Cholesterol d. all of the above
6. The only way to get all the nutrients you need is
a. Drink alcohol in moderation c. eat a combination of foods
b. Eat the same foods over and over again d. vegetarian diet
7. Foods like pizza, burger and noodles are rich in
a. Carbohydrates b. proteins c. Vitamins d. minerals
8. Our body needs _________ water every day.
a. 2 to 3 b. 7 to 8 c. 10 to 15 d. 1 to 2
9. Exceesive body weight due to over nutrition leads to
a. Rickets b. marasmus c. obesity d. kwashiorkor
10. A diet containing right amount of energy, energy, carbohydrates,
proteins, fats, fiber, vitamins, minerals, and water to fulfill
requirement of the body is called
a. Nutrition b. Balance diet c. Perfect diet d. food pyramid

5. ANSWER COMPLETELY THE SCORE CARD OF THE PHYSICAL FITNESS

AND SPORT TALENT TEST
RENALYN E. HIMARANGAN GRADE 11 HUMSS

PHYSICAL EDUCATION AND HEALTH 1