Health Optimizing

Physical Education 1
Quarter 2 – Module 8:
Optimizing your Health
Through Physical Activities
Week 7-8
 What I Need to Know

The module has one lesson:

Lesson 1–Value of Participating in Physical Activities

After going through this module, you are expected to:

1. Recognize the value of optimizing health through participation in physical
activities;
2. Differentiate the moderate activities and vigorous activities;
3. Identify the physical activities that fall under each category;
4. Explain the importance of physical activity;
5. Identify the effects of a sedentary life;

Lesson
Value of Participating in
1 Physical Activities
Physical fitness is a condition that allows the body to effectively cope with the
demands of daily activities and to still have the energy to enjoy other leisure
activities. That’s why engaging in different physical activities is very effective to
improve our body. According to WHO, having sedentary or inactive lifestyle is
considered a high risk factor in the development of many non-communicable
diseases.

What’s New

Physical Activity is any movement of your body that uses energy.

Walking, dancing, playing sports are some good activities for you to
become active. Applying the FITT principle such as
frequency, intensity, types and time can improve your
performance.

Moderate Physical Activity

This includes brisk walking, dancing, biking, swimming and jogging. Some
household chores may also be considered as moderate activities.
VIGOROUS Physical Activity
These are activities that makes your heart pump faster than moderate activities
and release more sweat, such as sports that needs lots of running like playing
soccer or even swimming and jogging.

Direction: Study the different activities and distinguish whether the following
physical activities are MODERATE or VIGOROUS.

Physical Activity Moderate Vigorous

aerobic dancing

biking

dancing

jogging

playing basketball

What is It

Figure 1 The Filipino Pyramid Activity Guide was developed by the Philippine
Association for the study of Obesity and Overweight (2000) to encourage Filipinos to
become more active.
No one wants to become sick, that’s why an effective strategy to become
healthy is to move more. In 2008, the Food and Nutrition Research Institute (FNRI)
reported that 86% of Filipino high schools in Manila failed to achieve the
recommended physical activity. Same study from WHO says majority of adolescents
worldwide are not sufficiently physical active and put their current and future
health at risk. In the study, published in The Lancet Child & Adolescent Health
journal and produced by researchers from the World Health Organization (WHO),
found that more than 80% of school going adolescents globally did not meet
current recommendations of at least one hour of physical activity per day-
including 85% of girls and 78 of boys.
With the emerging of different online games, life of adolescents became
inactive. Their time for physical activities decreases and they spend more time on
their gadgets, TV and even in movies. According to the World Health Organization,
in 2010 the physical inactivity or the lack of physical activity has been identified as
the fourth leading risk factor for global mortality (6% of deaths). Inactive in physical
activities cause approximately 21-25% breast cancer and colon cancer, 27% of
diabetes cases and approximately 30% of ischemic heart disease case.
Common results of Inactive in physical activity
* increased risk of being overweight and obese
*hypertension/highblood
*anxiety
*type 2 diabetes mellitus
*depression
Part of the development of the adolescent is to engage in physical activities
at least 60 minutes a day. There are different exercises that you can do such as
aerobic exercises, muscle-strengthening and bone-strengthening exercises. Aside
from these various exercises, you should include the principle of progression or
even the principle of overload to effectively achieve your fitness goal.
Regular exercises and frequent participation in physical activities can lead
you to a healthy body and can cope for more demands of effort to become stronger
and more efficient in everyday life. For example, a regular aerobic exercise will
stimulate changes in the various organs and tissues of your body but is more
emphasized in the cardiovascular system. Engaging in muscle-strengthening
exercises can increase the size of your muscles. The increase in muscle fiber size or
hypertrophy commonly starts after two months. Lastly, doing stretching exercises
or bone-strengthening exercises can improve your range of motion around the
joints. It helps you to do daily tasks efficiently.
Common Results of being Active in Physical Activities
*improves bone, joint and muscle strength
*develops motor control and coordination
*helps maintain a healthy body composition
*increases the efficiency of the lungs and the heart
*protects the body from musculoskeletal problems such as low back pain
*possibly delays aging process
*promotes healthy cholesterol level
*helps regulate blood pressure
 *decreases the risk of Type 2 Diabetes
*reduces the risk of cardiovascular diseases such as coronary artery disease and
stroke
*improves the psychological functioning
*improves control over anxiety and depression

What I Can Do

In this activity you’re going to create an infographics to promote the

importance of Physical Activity, may it be moderate activity or a vigorous activity.
Infographics – are a visual representation of data. In creating infographics
you are going to use information, visual and technology literacies.
Procedure:
1. Create an infographics based on what you have learned about
physical activity.

2. Focus on the importance of an active life style.

3. You may use the information on the “What I Have Learned” part.

4. You may use the basic version of the following tools for free:
A. PiktoChart
B. Canva
C. Infogram
D. Venngage
E. Dipity
F. iCharts
5. Post your on your Facebook account or any social media platform to promote
the importance of healthy eating habits and practices. You could also draw
or paint your work to be posted at Barangay Hall Bulletin Boards.
6. See sample below
7. Your grade will be based on the rubric scale below.
INFOGRAPHICS RUBRIC

CRITERIA 4. Distinguished 3. Proficient 2. Apprentice 1. Novice

Topic was Topic was not

completely Topic was Topic was addressed.
Content- addressed addressed. Most addressed. Some Statements
Amount of . statements were statements were were not
Information: Statements were supported by supported by supported by
Topic and clearly supported facts and facts and facts or
length by many facts and examples. examples. examples.
detailed examples.

Design- Made a few Used only

Design was unique
Creativity and changes to design
and interesting. Design was original.
Originality: background or templates.
Used more than Used three to five
Creative design layout. Used Media and
 five original media original media ideas were
and original items. items. one or two not original.
artwork original media
items.

Project was
Content was well
Project was Most of the hard to read.
organized with
Design-Layout organized with project was There is no
headings and
and headings and organized. The clear
subheadings. Text
Organization: subheadings. Text placement of text structure.
and graphics were
Organized and and graphics were and graphics Text and
neatly organized
easy to read placed to make the sometimes made graphics were
and made the
project easy to the project hard randomly
project easy to
read. to read. placed.
read.

Additional Activities

A. Direction: Complete the sentences below with what you will do and what you
will avoid to optimize your health.
I will do: I will avoid:

B. Based on your answer, write three things that makes you realize the importance
of participating in physical activities.
1.
2.