Senior High School

Health Optimizing Physical

Education 1
Module 1:
Health Related Fitness

AIRs - LM

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 1

 HEALTH OPTIMIZING PHYSICAL EDUCATION 1
Module 1: Health Related Fitness
Second Edition, 2021

Copyright © 2021
La Union Schools Division
Region I

All rights reserved. No part of this module may be reproduced in any

form without written permission from the copyright owners.

Development Team of the Module

Author: Elaine Jill F. Valdez

Editor: SDO La Union, Learning Resource Quality Assurance
Team
Language Evaluator: Edlyn Jane F. FLores
Illustrator: Ernesto F. Ramos Jr.
Design and Layout: Dylan C. Rufinta

Management Team:
Atty. Donato D. Balderas, Jr.
Schools Division Superintendent
Vivian Luz S. Pagatpatan, PhD
Assistant Schools Division Superintendent
German E. Flora, PhD, CID Chief
Virgilio C. Boado, PhD, EPS in Charge of LRMS
Delia P. Hufalar, PhD, EPS in Charge of MAPEH
Michael Jason D. Morales, PDO II
Claire P. Toluyen, Librarian II

Printed in the Philippines by: _________________________

Department of Education – SDO La Union

Office Address: Flores St. Catbangen, San Fernando City, La Union
Telefax: 072 – 205 – 0046
Email Address: launion@deped.gov.ph

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 1

 SHS
Health Optimizing Physical
Education 1
Module 1:
Health Related Fitness

LU_HEALTH OPTIMIZING PHYSICAL EDUCATION_MODULE 1

 Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our
dear learners, can continue your studies and learn while at home.
Activities, questions, directions, exercises, and discussions are
carefully stated for you to understand each lesson.

Each SLM is composed of different parts. Each part shall guide

you step-by-step as you discover and understand the lesson prepared
for you.

Pre-tests are provided to measure your prior knowledge on

lessons in each SLM. This will tell you if you need to proceed on
completing this module or if you need to ask your facilitator or your
teacher’s assistance for better understanding of the lesson. At the end
of each module, you need to answer the post-test to self-check your
learning. Answer keys are provided for each activity and test. We trust
that you will be honest in using these.

In addition to the material in the main text, Notes to the Teacher

are also provided to our facilitators and parents for strategies and
reminders on how they can best help you on your home-based learning.

Please use this module with care. Do not put unnecessary marks
on any part of this SLM. Use a separate sheet of paper in answering the
exercises and tests. And read the instructions carefully before
performing each task.

If you have any questions in using this SLM or any difficulty in

answering the tasks in this module, do not hesitate to consult your
teacher or facilitator.

Thank you.

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 Lesson
Health-Related Fitness and its Importance
1

Target

This will give you an idea of the skills or competencies you are
expected to learn in the module.
Health-related fitness (HRF) is theoretically defined as a
multidimensional construct containing the components cardiorespiratory
endurance, muscular strength, muscular endurance, flexibility and body
composition. Given the range of field-based HRF tests available, health
practitioners face a difficult task in selecting tests that best reflect the HRF
construct as defined in the literature.

After going through this module, you are expected to:

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

activity assessment participation and one’s diet.

• K to 12 BEC CG: PEH11FH-Ig-i-6

The module is divided into seven topics, namely:

• Health-related Fitness and its Importance
• Cardio-Respiratory Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
• Barriers to Physical activity and one’s diet

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 JUMPSTART

I: Directions: JUMBLE THE LETTERS

Read the statements below. Unscramble the letters to identify the answer.
Write the correct word on the blank provided for.

1. It is the state of being physically fit and healthy.

NSEFTIS -_____________________

2. Being fit not only means physical health and emotional health, but
also __ health.
LTANEM - _____________________

3. It defines every aspect of your health like smart eating and healthy
living.
FSYTEELIL - _________________

4. It is the ability to carry out daily task with vigor and alertness.
GEERNY - __________________

5. Fitness improves your mood and decrease feelings of depression.

APPISNSHE - ________________

II: Directions: 4 PICS 1 WORD. Identify the word. Write it on the blanks.

1. _______

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 2. _____

3. ____ __

4. ______

5. _________

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 DISCOVER

HEALTH-RELATED COMPONENTS

This component promotes health and prevents diseases. Under this are:
1. body composition
2. cardio-respiratory endurance
3. muscular strength
4. muscular endurance
5. flexibility
Body composition refers to the ratio between lean body mass and fat
body mass. The main components under consideration are fat mass, muscle
mass, bone density, and water volume.
Having too much body fat can also cause problems. People who have too much
fat or have a high body mass index have a greater risk of having diseases such
as heart disease, cancer, diabetes, and high blood pressure.
Cardio-respiratory endurance is perhaps the most essential fitness
element. It is the capability of the heart, blood vessel, and lungs to supply
oxygen and important nutrients to the functioning muscles, and get rid of
waste products during dynamic physical activity. Our life depends on the
efficient performance of our cardio-respiratory system. Studies show that
vigorous workout is required to maintain a healthy heart and avoid heart
disease. In addition, a good cardio-respiratory endurance is necessary to enjoy
running, swimming, cycling, and other vigorous activities to survive at the
peak of health and take pleasure in life.
Strength is also called muscular strength. It is vital for everyone, not just
to athletes. Strength is also the ability of a particular muscle or muscle group
to put forth force in a single maximal contraction to conquer other form of
resistance. Relating to everyday life, this resistance is classified as an activity
that involves a level of strength to perform such as picking up and carrying
shopping bags from the supermarket. A good level of strength permits an
individual to carry out daily activities concerning strength without feeling
exhaustion or weariness.
Muscular endurance, unlike strength that involves the muscle performing
one action, involves the muscle in building a number of continuous
movements. Muscular endurance can be a specific muscle or muscle group
such as the biceps, making continual contractions over a considerable period,
perhaps over a number of minutes.
Flexibility is the ability of the joints to move. Each joint in your body is
designed to move in a certain way. Flexibility is as important as aerobic
endurance and must be specifically included during training. Sports
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 performers have a tendency to carry out stretches for a couple of minutes at
the start and end of their session within the warm-up and cool-down.
Source: Marivic B. Tolitol, Anamaria S. Mangubat, Stella Marie M.
Urbiztondo, and Lordinio A. Vargara. Health Optimizing Physical
Education Sports. Vibal Group Inc. 1253 G. Araneta Avenue,
Quezon City

IMPORTANCE AND BENEFITS OF PHYSICAL ACTIVITY

The health benefits of physical fitness are as follows:
• develop healthy musculoskeletal tissues
• develop healthy cardiovascular system
• develop neuromuscular awareness
• improve concentration and enhance memory and learning
• improve self-esteem
• Prevention and cure of high blood pressure
• Management of body weight
• Reduction of the possibility and occurrence of certain cancers such us
colon cancer
• Improvement of immune system
• Reduction of the likelihood of developing cardiovascular diseases
• Reduction of the prospect of developing depression, and enhancement of
confidence and self-worth
• Ability to perform daily activities
• maintain good posture in old age
• encourage family and community connectedness
• improve social skills and networks
• reduces isolation and loneliness
• contributes to better performance in school
• self-expression
• demonstrate higher academic performance at school
Many technological advances and conveniences that have made our lives
easier and less active, many personal variables, including physiological,
behavioural, and psychological factors, may affect our plans to become more
physically active. Understanding common barriers to physical activity and
creating strategies to overcome them may help make physical activity part of
daily life. People experience a variety of personal and environmental barriers
to engaging in regular physical activity. (R. Gialogo et al.)
The most common reasons adults don't adopt more physically active
lifestyles are cited as:
• insufficient time to exercise
• inconvenience of exercise
• lack of self-motivation
• non-enjoyment of exercise
• boredom with exercise

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 • 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
The top three barriers to engaging in physical activity across the
adult lifespan are:
• time
• energy
• motivation

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 In a 2013 study that aimed to identify the external and internal
barriers to physical activity and exercise participation among middleaged
and elderly individuals the most common external barriers among the
middle-aged and elderly respondents were 'not enough time', 'no one to
exercise with’ and 'lack of facilities'. The most common internal barriers for
middle-aged respondents were 'too tired', 'already active enough’, ‘do not
know how to do it' and 'too lazy', while those for elderly respondents were
'too tired', 'lack of motivation' and 'already active enough'.
Other barriers include:
• cost
• facilities
• illness or injury
• transportation
• partner issues
• skill
• safety considerations
• child care
• uneasiness with change unsuitable programs
Lack of time
Monitor your daily activities for one week. Identify at least three 30-minute time
slots you could use for physical activity.
• Add physical activity to your daily routine. For example, walk or ride
your bike to work or shopping, organize school activities around
physical activity, walk the dog, exercise while you watch TV, park
farther away from your destination, etc.
• Select activities requiring minimal time, such as walking, jogging, or
stair climbing.
Social influence
• Explain your interest in physical activity to friends and family. Ask them
to support your efforts.
• Invite friends and family members to exercise with you. Plan social
activities involving exercise.
• Develop new friendships with physically active people. Join a group,
such as the YMCA or a hiking club.
Lack of energy
• Schedule physical activity for times in the day or week when you feel
energetic.
• Convince yourself that if you give it a chance, physical activity will
increase your energy level; then, try it.
Lack of motivation
• Plan ahead. Make physical activity a regular part of your daily or weekly
schedule and write it on your calendar.
• Invite a friend to exercise with you on a regular basis and write it on
both your calendars.
• Join an exercise group or class.

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 Fear of injury
• Learn how to warm up and cool down to prevent injury.
• Learn how to exercise appropriately considering your age, fitness level,
skill level, and health status.
• Choose activities involving minimum risk.
Lack of skill
• Select activities requiring no new skills, such as walking, climbing
stairs, or jogging.
• Take a class to develop new skills.
Lack of resources
• Select activities that require minimal facilities or equipment, such as
walking, jogging, jumping rope, or calisthenics.
• Identify inexpensive, convenient resources available in your community
(community education programs, park and recreation programs,
worksite programs, etc.).
Weather conditions
Develop a set of regular activities that are always available regardless of
weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair
climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)
Travel
• Put a jump rope in your suitcase and jump rope.
• Walk the halls and climb the stairs in hotels.
• Stay in places with swimming pools or exercise facilities.
• Visit the local shopping mall and walk for half an hour or more.
• Bring your mp3 player your favourite aerobic exercise music. Family
obligations
• Trade babysitting time with a friend, neighbour, or family member who
also has small children.
• Exercise with the kids-go for a walk together, play tag or other running
games, get an aerobic dance or exercise tape for kids (there are several
on the market) and exercise together. You can spend time together and
still get your exercise.
• Jump rope does calisthenics, ride a stationary bicycle, or use other
home gymnasium equipment while the kids are busy playing or
sleeping.
• Try to exercise when the kids are not around

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 Proper Diet
Diet evolves over time, being influenced by many social and economic
factors that interact in a complex manner to shape individual dietary
patterns. These factors include income, food prices (which will affect the
availability and affordability of healthy foods), individual preferences and
beliefs, cultural traditions, and geographical and environmental aspects
(including climate change). Therefore, promoting a healthy food environment
– including food systems that promote a diversified, balanced and healthy
diet – requires the involvement of multiple sectors and stakeholders,
including government, and the public and private sectors.

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 EXPLORE

I: Direction: HEALTHY DOTS.

The following are the possible health issues that may develop when there is
no regular fitness or exercise. Connect the dots from Column B to define the
terms on Column A.

COLUMN A COLUMN B
Heart disease being overweight
Obesity bones become brittle due
to vitamin D and calcium
deficiency
High blood a state of mental or
pressure emotional strain or
tension
Insulin physical or mental
dependent condition that limits a
person’s movements,
senses or activities
Back pain individual’s subjective
evaluation of their own
worth
Joint pain discomfort or
inflammation arising
from cartilage, bone,
ligaments, tendons or
muscles
Osteoporosis a frequent chest pain
Stress discomfort or injury or
some other affliction of
the back
Disability chronic condition in
which the pancreas
produces little or no
insulin
Low self-esteem long-term force of the
blood against the artery
walls

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 II: Direction: LIFE TRIANGLE.
Arrange the food groups. Write the correct letter in the food pyramid.

A. Fats, oils and sugar

B. Vegetables and fruits
C. Rice and other cereals, breads and root crops
D. Animal foods, dried beans and nuts
E. Milk, yogurt and cheese group

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 Deepen

I: Directions: LET’S DO THIS.

Analyze the illustrations below. Write on the space provided for, a sample
activity that you do in your homes that is almost similar to the image.
Cardiovascular Muscular Muscular
Endurance Endurance Strength flexibility

Stretching
Push Up Weight lifting
Running

Answer here: Answer here: Answer here: Answer here:

_______________ _______________ _____________ ______________
_______________ _______________ _____________ ______________
_______________ _______________ _____________ ______________

II: Direction: Make a 2-minute video of your daily activities/exercise with any
member of your family or circle of friends. Send me the video through private
message. (50 points)

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 III: Directions: TRY ME. Differentiate the following. Write your answers on the
space provided.
Aerobics Muscle strengthening Bone strengthening

GAUGE

I: Directions: CROSSWORD PUZZLE. Read the statements carefully and write

your answers on the space provided for.
1

2 3 4 5

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 DOWN:
1. Unpleasant sensation of the body.
2. Feeling of tiredness.
4. Typically one that is reflected in a person’s behavior.
5. A non-tangible type of assistance.
6. Synonym of Bodily.
7. Relating to society or its organization
8

ACROSS:
1. Affecting or arising in the mind.
3. A temporary state of mind or feeling.
8. Circumstances, objects or conditions by which one is surrounded.
9. Involves the biological, emotional, social and cognitive forces that activate
behavior.

II: Directions: PUT ME IN A BOX. Fill in the boxes below. Write as many as
you can.

1.What are the psychological 2. How do you identify the

health benefits of regular benefits of being physically fit?
physical activity?

3. What would you suggest to

become physically fit?

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Rubrics

4 3 2 1
Focus on topic Main idea is Main idea is Main idea is Main idea is
clear and is clear but is somewhat not clear
well supported not well clear
by supported by
detailed detailed
information information

Evidences All evidences Most of the At least one of Evidence is

are specific, evidences are the evidences not clear,
relevant and specific, is specific, irrelevant and
well explained relevant and relevant and is not
well explained well explained explained

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References:

Jun C. Alave. Physical Education and Health. Unit 9005 Central

Park Condominium 2, 168 D. Jorge St. Barangay 132 Pasay City,
1303 Philippines
www.jfspublishingservices.com

Gonzalvo, RP, Melindo, NC, Punzalan, MD. Physical Education

and Health for Senior High School. Rm. 108, ICP Bldg., Recoletos
St., Intramuros, Manila. PH. Mindshapers Co., INC.

Arthur Fernandez Turpio. Physical Education and Health

(H.O.P.E. 1)Grade
11.ScolairePublishing 2016. Bagong Pook, Lipa City, Batangas

Marivic B. Tolitol, Anamaria S. Mangubat, Stella Marie M.

Urbiztondo, and Lordinio A. Vargara. Health Optimizing Physical
Education Sports. Vibal Group Inc. 1253 G. Araneta Avenue,
Quezon City

Ryan C. Gialogo and Richardson C. Gialogo. Fit for Life. The

Phoenix House,
Inc.927 Quezon Avenue, Quezon City.

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 For inquiries or feedback, please write or call:

Department of Education – SDO La Union

Curriclum Implementation Division
Learning Resource Management Section
Flores St. Catbangen, San Fernando City La Union 2500
Telephone: (072) 607 - 8127
Telefax: (072) 205 - 0046
Email Address:
launion@deped.gov.ph
lrm.launion@deped.gov.ph

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