SHS

Physical Education
and Health 2
Module 8
Physical Education and Health 1
Module 8
First Edition, 2020

Copyright © 2020
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: Eduardo P. Arevalo Jr., T I

Editor: SDO La Union, Learning Resource Quality Assurance Team

Illustrator: Ernesto F. Ramos Jr., P II

Management Team:

ATTY. Donato D. Balderas, Jr.

Schools Division Superintendent

Vivian Luz S. Pagatpatan, Ph.D

Assistant Schools Division Superintendent

German E. Flora, Ph.D, CID Chief

Virgilio C. Boado, Ph.D, EPS in Charge of LRMS

Delia p. Hufalar, Ph.D, EPS in Charge of MAPEH

Michael Jason D. Morales, PDO II

Claire P. Toluyen, Librarian II
 Target

After going through this module, you are expected to:

1. Engages in moderate to vigorous physical activities (MVPAs) for at least

60 minutes most of the week in a variety of setting in- and- out- of school
(PEH11FH-Ia-t-8)

Subtask:

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;

Before going on, check how much you know about this topic by answering the
activity.
 Jumpstart

 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 is why engaging in different physical activities is very effective to
improve our body. According to World Health Organization (WHO) having a
sedentary or inactive lifestyle is considered a high-risk factor in the development
of many non-communicable diseases.
 Physical activity involves any bodily movement caused by muscular
contractions that result to the expenditure of energy. To participate with
physical activities, you should consider the principle of progression that starts
with being moderate before going to vigorous activities.

Direction: The following questions will help you to know the level of your physical
activity. This is NOT A TEST but answer it honestly. Write the CAPITAL LETTER of
your choice on the line before each number. Afterwards, get the TOTAL SCORE of
ALL your answers based on the scoring system provided below.

____1. How active are you in doing household chores?

A. I never do any household chore.
B. I will do if I will be asked to do.
C. I try to help but I fail to finish.
D. I am active in doing different household chores.

____2. How many hours in a day do you spend on watching TV?

A. 2-4 hours C. 8-10 hours
B. 6-8 hours D. 10-12 hours

____3. I spend my vacant time by _______

A. watching TV C. jogging in the morning
B. playing online games D.engaging in any vigorous activities

____4. How many days do you engage in moderate physical activities?

A. 5 times a week C. 3 times a week
B. 4 times a week D. at least once a week

_____5. How many minutes do you spend doing vigorous physical activities?
A. Less than 15 minutes C. 30 minutes
B. 15 minutes D. 60 minutes

____6. How frequent do you engage in moderate to vigorous physical activities?

A. none C. twice a week
B. once a week D. three times a week
 ____7. Among the physical activities, which activity are you most likely to do?
A. Sleeping C. Playing board games
B. Going to the gym D. Eating while watching TV

____8. I am _________
A. active C. always active
B. inactive D. sometimes active

Scoring System:
A - 1pt
B - 2pts
C - 3pts
D - 4pts
*If your score is 24 above you are physically active.
*If your score is 15-23 you are lightly active in doing physical activities
*If your score is 14 below you are inactive in doing physical activities

Discover

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.
Activity 1

Direction: Study the different activities and determine whether the following
physical activities are MODERATE or VIGOROUS. Write M if the said activity is
moderate and V if it is vigorous on the blank provided before the number.

_______1. Gardening ________6. Jogging at 6mph

_______2. Aerobic dancing ________7. Playing Soccer
_______3. Playing basketball ________8. Patintero
_______4. Walking very brisk (4mph) ________9. Bicycling (14-16mph)
_______5. Painting ________10. Household chores

Explore

 No one wants to become sick, that is 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 insufficiently active physically 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 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 emergence of different online games, life of adolescents becomes

inactive. Their time for physical activities decreases and they spend more time
on their gadgets, TV and even in movies. According to the WHO 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). Inactivity in
physical activities causes approximately 21-25% of the breast cancer and
colon cancer cases, 27% of diabetes cases, and approximately 30% of ischemic
heart disease case.

Common results of Inactivity in physical activity

1. increased risk of being overweight and obese
2. hypertension/highblood
3. anxiety
4.type 2 diabetes mellitus
5.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 let you 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

1. improves bone, joint and muscle strength
2. develops motor control and coordination
3.helps maintain a healthy body composition
4. increases the efficiency of the lungs and the heart
5. protects the body from musculoskeletal problems such as low back pain
6. possibly delays aging process
7. promotes healthy cholesterol level
8. helps regulate blood pressure
9. decreases the risk of Type 2 Diabetes
10. reduces the risk of cardiovascular diseases such as coronary artery disease and
stroke
11. improves the psychological functioning
12. improves control over anxiety and depression
13. build self-esteem and social inter-action

Activity 2

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 make you realize the importance of
participating in Physical activities.
1. _____________________________________________________________________________________
2. _____________________________________________________________________________________
3. _____________________________________________________________________________________
 Deepen

Activity 3: My Physical Activity Log Direction: Record your own Daily activity
log daily. Write your answer on the table provided below. Follow the format of the
example provided

Monday Total
Note: Your goal time daily is 60-minutes No. of
Minutes

Example:
Name of Activity:
Walking with my
favorite dog __________
Number of minutes:
20 minutes

Tuesday

Wednesday
Thursday

Friday
 Gauge

Multiple Choice. Choose the letter of the best answer. Write the CAPITAL LETTER
of your answer. (15 points)

____1. Under what level of intensity should walking, dancing and even some
household chores be classified?
A. Gentle Physical Activity C. Regular Physical Activity
B. Moderate Physical Activity D. Vigorous Physical Activity

____2. Under what level of intensity should playing collegiate basketball, volleyball
or soccer be classified?
A. Gentle Physical Activity C. Regular Physical Activity
B. Moderate Physical Activity D. Vigorous Physical Activity

____3. What pyramid was developed in 2000 by the Philippine Association for the
study of Obesity and Overweight?
A. The Philippine Pyramid Activity Guide
C. The Filipino Pyramid Attraction Guide
B. The Filipino Pyramid Activity Guide
D. The Filipino Paralympic Activity Guide

____4. What does letter N in the acronym FNRI stands for?

A. National B. Nutrition C. Nurture D. Network

____5. When was the year the FNIR reported that 86% of Filipino high schools in
Manila who failed to achieve the recommended physical activity?
A. 2008 B. 2009 C. 2010 D. 2011

____6. Non-participation in physical activity approximately causes _____ % breast

cancer by _______________.
A. 21 – 25% B. 27%-28% C. 29%-31% D. 32%-33%

____7. Non-participation in physical activity approximately causes _____ % ischemic

heart disease.
A. 24% – 25% B. 26%-27% C. 28%-29% D. 30%

____8. It is the state of the muscles wherein the muscle fibers increase.
A. Hibernation B. Hyperbolism C. Hypertension D. Hypertrophy

____9. What is O in the acronym WHO?

A. Orbit B. Origin C. Organ D. Organization

____10. What is a physical activity that is planned, purposeful, repetitive and

structured?
A. Action B. Exercise C. Recreation D. Recitation
_____11. What causes people to develop an inactive lifestyle?
A. Nonchalant C. Noncommutative
B. Non-binary D. Non-communicable diseases
____12. What type of activity is considered when helping in and outside the homes?
A. Gentle B. Moderate C. Regular D. Vigorous

_____13. Which common diseases can be a result of inactive physical activity?

A. dark skin C. short height
B. hair loss D. Diabetes Type 2

____14. What is the daily recommended number of minutes should teenagers be

physically active?
A. 6 minutes a day C. 36 minutes a day
B. 16 minutes a day D. 60 minutes a day

____15. What is acronym WHO means?

A. World Health Organization C. Word Health Organization
B. Word Healing Organization D. World Healing Organization
Answer Key
References
Lualhati Fernando-Callo & Peter Fermin Dajime(2016). Physical Education and
Health volume l,

H-HOPE-1_mod8_OptimizingYourHealthThroughPhysicalActivity_v1-1.pdf

Websites
The Nutrition Source. (n.d.). Obesity Prevention Source. Harvard T.H. Chan School
of Public Health. https://www.hsph.harvard.edu/obesity-prevention-
source/moderate-and-vigorous-physical-activity/

Singh, S. (2018, April 26). Physical inactivity: global health hazards and prevention.
Medium. https://medium.com/@shweta.ponia/physical-inactivity-global-
health-hazards-and-prevention-9551bb6650c5

World Health Organization. (n.d.). Noncommunicable diseases and their risk factors.
https://www.who.int/ncds/prevention/physical-activity/intensity/en/