Senior High School

PHYSICAL EDUCATION AND HEALTH 1

QUARTER 1 – MODULE 1

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 Region I
Republic of the Philippines
department of Education
PANGASINAN DIVISION II
Binalonan, Pangasinan

DIVISION SELF LEARNING MODULES

PHYSICAL EDUCATION AND HEALTH 1
QUARTER 1-WEEK 1

MELC: Self-assesses Health-Related Fitness (HRF). status, barriers to physical

activity assessment participation and one’s diet
• K to 12 BEC CG: PEH11FH-IIi-j-6

Prepared by:

RHEA MAE T. PACO

SHS TEACHER II
LAOAC NATIONAL HIGH SCHOOL

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PART I.

A. Introduction

Physical activity and exercise is important for everyone which is helpful and promotes good health, and
throughout all stages of your life regardless of your body type or Body Mass Index (BMI). Children,
adolescents, and adults of all ages need regular physical activity.
Body Mass Index (BMI)- is a weight-to height ratio, calculated by dividing one’s weight in kilograms by
the square of one’s height in meters and used as an indicator of obesity and underweight.
B. Discussion
Physical health is essential to the complete health individual, that includes everything from overall
wellbeing. There are unanimous agreement community that these are five components of Health-Related
fitness though the definition of what level of fitness needs to be achieved

There are five components of Health-Related Fitness that you need:

1. Muscular Strength 3. Cardiovascular Endurance 5. Body Fat Composition
2. Muscular Endurance 4. Flexibility
FIVE COMPONENTS OF HEALTH-RELATED FITNESS COMPONENTS
1. Muscular Strength
Muscular strength is the ability to exert force against a resistance enabling us to push, move or lift
objects. The examples of exercises that develop muscular strength and power include resistance training,
such as weightlifting, bodyweight exercises, and resistance band exercises like Running, cycling, and
climbing. Greater muscular strength means we can lift, push or pull more. Strength is not purely for athletes,
but for everyone. Strength makes performing daily tasks possible. Even standing up requires muscular
strength
2. Muscular Endurance
Muscular endurance is the ability of a muscle or group of muscles to perform repetitive contractions
against a force for an extended period of time. The greater your muscular endurance the higher number of
repetitions you could complete. By building muscular endurance you will be able to perform physical
tasks for a longer period. Whilst strength allows you to lift a force, endurance allows you to continue
doing this over time.
3. Cardiovascular Endurance
Also known as Cardiorespiratory Endurance is the level at which your heart, lungs, and muscles
work together when you’re exercising for an extended period of time. Increasing cardiorespiratory
endurance improves oxygen uptake in the lungs and heart and can help a person sustain physical activity
for longer.
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4. Flexibility
Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without
flexibility, the muscles and joints would grow stiff, and movement would be limited. Flexibility training
ensures that your body can move through its entire range of motion without pain or stiffness
5. Body Composition
Body Composition is used to describe the percentages of fat, bone, water and muscle in human bodies.
Because muscular tissue takes up less space in the body than fat tissue, body composition, as well as weight,
determines leanness. Body composition is important because it measures your overall health and fitness level
in terms of your body fat percentage.

C. Readings
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.

Personal Barriers
With technological advances and conveniences, in many ways become increasingly easier,
as well as less active. In addition, people have many personal reasons or explanations for being
inactive.
• Insufficient time to exercise
• Inconvenience of Exercise
• Lack of Self-Motivation
• Low self-teem
Among Adults
• Time
• Energy
• Motivation

Environmental Barriers
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.

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 Other Barriers Include

• cost • transportation • Childcare • skill

• facilities • Partner issues • skill • Safety consideration

6 BEST DIET PLAN FOR YOUR OVERALL HEALTH

1. Mediterranean Diet- long been considered the gold standard for nutrition, disease prevention,
wellness, and longevity. This is based on its nutrition benefits and sustainability. Diet is based on foods
that people in countries like Italy and Greece have traditionally eaten. It is rich in vegetables, fruits,
whole grains, fish, nuts.

2. DASH Diet- Dietary Approaches to Stop Hypertension, or (DASH), is an eating plan designed to help
treat or prevent high blood pressure, which is clinically known as hypertension. It emphasizes eating
plenty of fruits, vegetables, whole grains, and lean meats. It is low in salt, red meat, added sugars, and
fat

3. Plant-based and Flexitarian diets - Vegetarianism and veganism are the most popular versions of
plant-based diets, which restrict animal products for health, ethical, and environmental reasons.
However, more flexible plant-based diets also exist, such as the flexitarian diet. This is a plant-based
diet that allows eating animal products in moderation.

4. MIND diet- The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet
combines aspects of the Mediterranean and DASH diets to create an eating pattern that focuses on brain
health.

5. Intermittent fasting- Intermittent fasting is a dietary strategy that cycles between periods of fasting
and eating. Various forms exist, including the 16/8 method, which involves limiting your calorie intake
to 8 hours per day. There’s also the 5:2 method, which restricts your daily calorie intake to 500–600
calories twice per week.

6. Low Carb diets- Low carb diets are among the most popular diets for weight loss. Examples include
the Atkins diet, ketogenic (keto) diet, and low carb, high fat (LCHF) diet. Low carb diets restrict your
carb intake in favor of protein and fat. They’re typically higher in protein than low fat diets, which is
important, as protein can help curb your appetite, raise your metabolism, and conserves muscle mass.

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D. Examples
Muscular Strength & Muscular Endurance Exercises

Fig. 1 Barbel Lifting Fig. 2 Squats Fig. 3 Push Up

Flexibility Exercises

Fig. 4 Toe Touch Fig. 5 Sit Up

Fig. 6 Diet Plan https://bit.ly/386eZ8m

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PART II. Activity Proper

I. Directions: Complete the concept by writing words associated with the middle word.

II. Directions: Create your own Diet meal plan. You can ask a family member to do your program with you.
Rubrics will be used in rating this activity.

Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Snacks

Lunch

Snacks

Dinner

PART III. SUMMATIVE EVALUATION

A. Choose the letter of the best answer. Write your answer on your paper.
1. It is the ability of a muscle or group of muscles to perform repetitive contractions against a force for an
extended period of time.
a. Cardiovascular Endurance c. Muscular Endurance
b. Muscular Strength d. Flexibility

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2. What is the ability of a muscle or group of muscles to perform repetitive contractions against a force for
an extended period of time?
a. Cardiovascular Endurance c. Muscular Endurance
b. Muscular Strength d. Flexibility
3. This health-related fitness component that your heart, lungs, and muscles work together when you’re
exercising for an extended period of time?
a. Cardiovascular Endurance c. Muscular Endurance
b. Muscular Strength d. Flexibility
4. The muscles and joints would grow stiff, and movement would be limited. Flexibility training ensures that
your body can move through its entire range of motion without pain or stiffness?
a. Cardiovascular Endurance c. Muscular Endurance
b. Muscular Strength d. Flexibility
5. Body Composition is used to describe the percentages of fat, bone, water and muscle in human bodies.
a. Cardiovascular Endurance c. Muscular Endurance
b. Muscular Strength d. Flexibility
6. What is the Diet is based on foods that people in countries like Italy and Greece have traditionally eaten?
a. Mediterranean Diet c. MIND diet
b. DASH Diet d. Low Carb
7. It is an eating plan designed to help treat or prevent high blood pressure, which is clinically known as
hypertension.
a. Mediterranean Diet c. MIND diet
b. DASH Diet d. Low Carb
8. _________ is the 5:2 method, which restricts your daily calorie intake to 500–600 calories twice per week.
a. Mediterranean Diet c. MIND diet
b. DASH Diet d. Low Carb
9. The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines aspects of
the Mediterranean and DASH diets to create an eating pattern that focuses on brain health.
a. Mediterranean Diet c. MIND diet
b. DASH Diet d. Low Carb
10. They’re typically higher in protein than low fat diets, which is important, as protein can help curb your
appetite, raise your metabolism, and conserves muscle mass
a. Mediterranean Diet c. MIND diet
b. DASH Diet d. Low Carb

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B. Directions: Collect newspaper/magazine clippings about Health-Related Fitness and briefly explain the
picture. Rubrics will be used in rating this activity.

PICTURE

EXPLANATION:

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References:
A. Online and Other Sources

The Components of Physical Fitness

https://bit.ly/3uzMcAs
https://bit.ly/3uZJoycMuscular Strength
https://bit.ly/3IT7T3G
Cardiovascular Endurance
https://bit.ly/3uZ3IzJ
Barriers on Physical Fitness
https://bit.ly/3v0HBJ6
Diet Plans for your health
https://bit.ly/3KfJl5T

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KEY TO CORRECTION:

ASSESMENT MODERATE DIFFICULT

1. B Depends on students Depends on students
2. C answer. answer.
3. A
4. D
5. A
6. A
7. C
8. B
9. B
10. D

Rubrics On making your own Diet Plan

Excellent (5pts) Good (4pts.) Fair (3pts.) Poor (2pts.)
Demonstrates a superior Has a good control of the Shows an understanding Is unclear about
understanding on the topic he/she has plan of the topic, but some the topic he/she
topic he/she has plan. plan are not fully has plan. The plan
developed is not focused.

Rubrics in Summative Assessment B:

CRITERIA
POINT SCORE
Coverage of the Topic
Output is well detailed which capture the important information
5
about the topic.
Output includes details that captures important information
4
about the topic.
Some details are included that capture some important
3
information about the topic.
Few details are included that captures some important
2
information about the topic.
1 Details are not clear.

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