Senior High School

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PHYSICAL EDUCATION
AND HEALTH 1

First Semester – Module 1

Health Related Fitness, Physical Activity

Assessment and One’s Diet

Department of Education ● Republic of the Philippines

 Health Optimizing Physical Education 1 (Health related fitness, Physical activity assessment and one’s diet)
Physical fitness test
Date & Learnin Learning Competency Learning Tasks Mode of delivery
Time g Area (Digitized and Printe
Module)
7:00 AM Getting ready for an awesome day!
-
7:30 AM
7:30 AM Have a short exercise/meditation/bonding with family.
–
8:30 AM
8:30 AM Have a short exercise/meditation/bonding with family. Homeroom
9:30 Guidance Program (Every Monday only)
AM
9:30 AM -
10:00 AM RECESS
Take the 15 items Pre-test
Monday - PE1 Learning Competency: ✓ Hand-in of Printed
Friday Self-assesses health-related Lesson 1 Health Related Fitness Modules and Digiti
fitness (HRF). status, Modules to the Pa
10:00 barriers to physical activity 1. Pre- Test. Matching Type. Direction: Match at school or at the
AM – assessment participation column A to Column B. Write the letter of your of the Barangay.
and one’s diet choice on the space provided.
12:00 AM
2. Let`s Find Out! Observe the picture and ✓ Reinforcement of
At the end of this answer the questions in the space provided. material delivery u
module, you should be (Summative 1) Facebook page an
able to: ● Which type physical activity do you
messenger and ot
usually do?
What are the benefits of doing such activities? means of
.a. Understand health
● HEALTH APPRAISAL RECORD communication.
related components
● ACTIVITY 3: Let`s Begin! Self-
b. Appreciate the different Assessment Card: Health-related
exercises. fitness Status (Performance tasks 1)
c. Performed Physical fitness ● Activity 4. Let`s Analyze!(Summative
test. 2)
Answer the following Questions below based
from the result of your self- assessment card.
● Activity 5: Let Me Think!
● Activity 6. Let`s find out!
Activity 7. Additional Activity (Performance
tasks 2)

Learning Competency:
Self-assesses health-related Lesson 2: Barriers to physical activity ✓ The materials a
fitness (HRF). status, assessment participation.
available at the sc
barriers to physical activity ● ACTIVITY 1. PRE-TEST.
● Activity 2: Describe the Picture! learning manag
assessment participation system, in your se
● Activity 3. Lead me to Where I am!
and one’s diet (Summative 3) group chats and
✔ Follow Up Question: learning platforms
At the end of this ● Activity 4: Self-reflection!
module, you should be
Follow up Question:
able to: ● Activity 5. Let`s Get Physical!
a. Identify the barriers to (Performance tasks 3)
physical activity ● Activity 6. List down suggestions or
ways in overcoming the given barriers
b. self-assesses own
 ways to overcome below
barriers to physical Activity 7. Slogan
activity.
C. Make and post a
poster
Learning Competency: ✓ Hand-in of Printed
Self-assesses health- Lesson 3: One’s Diet Modules and Digiti
related fitness (HRF). ● Activity 1: Let me think! Modules to the Pa
status, barriers to physical ● Activity 2. Let me find you! at school or at the
activity assessment ● Activity 3. MY MEAL PLANNER! of the Barangay.
(Summative 4)
participation
✔ Guide Questions:
and one’s diet ● Activity 4. Fill me up! ✓ Reinforcement of
Guide Questions: material delivery u
At the end of this
● Activity 5: My Recipe! Facebook page an
module, you should be ● Activity 6: Multiple Choice
able to: messenger and ot
Activity 7. My Meal Plan (Performance means
a. Understand One’ diet tasks 4) communication.
b. Appreciate the self-
assessment tool.
C. Make and post a
Meal Plan

Lesson
1 Health-Related Components of Fitness

Need a little inspiration for a healthier you? Being physically fit is like involving in a
relationship, you are expected to work on your regular exercise and you cannot even cheat on
your diet and work out. Applying health-related- fitness components in a well rounded
exercise program supports a higher quality of life since this is all about your personal health
that involves variety of activities which will benefit your body and your mind. In general,
achieving an adequate level of fitness in all components of HRF is essential to good health.
Remember that our first wealth is our health!
At the end of the lesson, you are expected to:
1. execute health related components of fitness test
2. evaluate test results in different HRF components.
3. self- assess one`s strength and weaknesses

This module will guide the students through the content of the
lesson and will undergo assessments as specified by the teacher
such as:
1. Answer the pre-test before you go to lesson proper.
2. You are not allowed to write anything in the module. In every activity/task to be
performed, provide your answer in a separate of paper (Intermediate Paper).
3. In the intermediate paper where you put your answer, you should provide information
above, write your complete name, Section, Subject, Activity #, Date and Subject
Teacher. If the data mentioned (Full-name, Section, Subject, Activity #, Date and
Subject Teacher) are Incomplete your answer sheet paper will not be check. See
Template on Answer Sheet
4. You should return the module with your answer in a separate sheet of paper every
Friday morning in the designated area of retrieval.
Template on Answer Sheet (Intermediate Paper)

Student’s Name: _________________________ Score:_______

Family Name, First Name M.I.
Section: ________________ Date: Week Aug 24 – 28,2020
Subject Teacher: JAMES MARK G. BALABA Subject: Physical Education and Health 1

Activity 1: Pre- Test. Matching Type ACTIVITY 2: HEALTH-RELATED FITNESS TEST. Essay Type

1. 6. Describe the picture? _____________

2. 7. Which type of physical activity do you usually do? ____________
3. 8. What are the benefits of doing such activities? ________________
4. 9.
5. 10.

Week 1

Activity 1: Pre- Test. Matching Type. Direction: Match column A to Column B.

Write the letter of your choice in your Intermediate paper.

A B
___1. The ability of the heart and lungs to deliver a. Muscular strength
oxygen to working muscles during physical b. Flexibility
activity for a long period of time. c. Muscular Endurance
___2. The ability of your joints and muscles to move d. Body Composition
In full range of motion. e. Cardiovascular
___3. The body`s portion of fat, muscle and bone f. Flexed-arm support

___4. The ability to use your muscles many g. 90 degrees Push-up

times without tiring. h. Hamstring Test
___5. The amount of force your muscles can i. 3 minute step test
produce or exert.
___6. The purpose of this test is to measure j. Anthropometric Test
the Body Mass Index (BMI) k. Zipper Test
___7. A type of test that measures the flexibility of
Hamstring and hips
___8. A test for cardiovascular endurance on how quickly
your heart rate returns to normal after exercise.
___9. A test for flexibility of the shoulder joints
___10. A test to measure the muscular strength of the shoulder
And upper arm.

In previous lesson, we have discussed that during exercise, the body uses large
amount of energy in three different ways. The ATP/ CP system, anaerobic system and
aerobic system. These are the chemical pathways that cope with energy production and the
products of physical work. In general, the relative contribution from each system depends on
the intensity and duration of the activity. A basic understanding on how our body uses energy
during different forms of exercise is very useful in designing an effective exercise program.
Thus, health-related fitness test are considered the starting point for designing an appropriate
exercise program.

In this lesson, we will have better understanding on Health-related fitness test

which evaluate our overall health and physical status. Health and fitness are two things that
we must take care of to lead a good life since being physically fit has a lot of advantages and
is essential to work correctly and live productively. Health is wealth and we must take good
care of ourselves, therefore, let`s strive to be healthy!

ACTIVITY 2. Let`s Find Out! Observe the picture and answer the questions below. Write
you’re your observation in your separated Intermediate paper.
 Describe the picture.

● Which type of physical activity do you usually do?

● What are the benefits of doing such activities?

Lesson 1: HEALTH-RELATED FITNESS

Activity 1. Matching Type

1. e
B
D
C
A
J
H
I
K
G

Answer Key

Need a little inspiration for a healthier you? Being physically fit is like
involving in a relationship, you are expected to work on your regular exercise and you cannot
even cheat on your diet and work out. Applying health-related- fitness components in a well
rounded exercise program supports a higher quality of life since this is all about your personal
health that involves variety of activities which will benefit your body and your mind. In
general, achieving an adequate level of fitness in all components of HRF is essential to good
health.
Remember that our first wealth is our health!
 At the end of the lesson, you are expected to:
1. execute health related components of fitness test
2. evaluate test results in different HRF components.
3. self- assess one`s strength and weaknesses
This module will guide the students through the content of the lesson and will undergo
assessments as specified by the teacher such as:
1. Filling out on Health Appraisal Form prior to any physical activity, provided as separate
sheet from the module.
2. Read the instructions carefully in conducting Health-Related Fitness test and provide
own equipment in conducting the test .
3. Observe proper safety measures while performing the test and record the test result.
4. You are not allowed to write anything in the module. In every activity/task to be
performed, provide your answer in a separate of paper (Intermediate Paper).
5. In the intermediate paper where you put your answer, you should provide information
above, write your complete name, Section, Subject, Activity #, Date and Subject
Teacher. If the data mentioned (Full-name, Section, Subject, Activity #, Date and
Subject Teacher) are Incomplete your answer sheet paper will not be check. See
Template on Answer Sheet
6. You should return the module with your answer in a separate sheet of paper every
Friday morning in the designated area of retrieval.
Template on Answer Sheet (Intermediate Paper)

Student’s Name: _________________________ Score:_______

Family Name, First Name M.I.
Section: ________________ Date: Week Aug 24 – 28,2020
Subject Teacher: JAMES MARK G. BALABA Subject: Physical Education and Health 1

HEALTH APPRAISAL RECORD (Separate Sheet and Provided Form)

Activity 3: Let`s Begin! (at the back of HEALTH APPRAISAL RECORD )

Activity 4. Let`s Analyze! : Essay Type ( Separate Sheet on Intermediate Paper)

1. What is your strongest HRF Component?
2. What is your weakest HRF Component?
3. Which test did you score satisfactory? Poorly? What you should do about it?
4. How important is HRF in participating physical activity?
5. Why is Health related fitness test important in designing exercise program?

In this module, we will learn the value of Health-related components of fitness, and the
HR fitness test. Physical fitness is defined as a state of good health as a result of exercise and
proper nutrition. Staying healthy is everyone`s priority. Most people understand that there are
benefits that arise from prioritizing physical fitness because active people generally live
longer and enjoys a better quality of life. The key to achieve physical fitness for health reasons
is to give emphasis on health-related fitness components when doing work out. It is not
defined only by what kind of activity you do, how long you do it, or at what level of intensity
but rather over all fitness which made up of 5 main components. These fitness components
focus on factors that promote optimum health and prevent the onset of disease and problems
associated with inactivity. You can determine if someone is physically fit by determining how
well they perform in each component in HRF.
 The Health-related fitness (HRF) consist of 5 components namely; Cardiorespiratory
Endurance, Muscular Strength, Muscular Endurance, Flexibility and Body Composition.

Cardiovascular Endurance - is the ability of the heart and lungs to work together to provide
the needed oxygen and fuel to the body during sustained workloads. Physical
activity that trains for cardio respiratory endurance focuses on repetitive,
dynamic, and prolonged movements using major muscles groups.

Muscular Strength - the amount of force muscles can produce. You can train your muscles
to be stronger by lifting heavy weights for a few repetitions.

Muscular Endurance - the ability of muscles to perform continuous without fatiguing. It is a

measure of how long a muscle can withstand a prolonged contraction or many
repeated contractions.

Flexibility - ability of each joint to move through the available range of motion for a specific
joint. It helps to prevent muscular imbalances and allows you to move about
with ease.

Body composition- the amount of mass compared to lean muscle mass bone and organs.
Overall health generally improves when you have lower amount of fat mass
and higher amount of lean muscles.

HEALTH-RELATED FITNESS TEST

1. Anthropometric Measurements
Purpose: To determine Body Mass Index
Material/Equipment Needed: Bathroom scale, Tape measure
Execution:
a. Height. Stand straight, with buttocks and shoulder pressed against the tape
measure. Record the score in centimeters (cm)
b. Weight. Stand straight with weight evenly distributed on the center of the weighing
scale. Record in kilograms (kg)
c. Waistline. Locate your upper hip bone. Place your hands around your waist,
squeezing slightly and then moving your fingers downward until you feel the top
curve of your hips. Place a tape measure around your stomach above the upper hip
bone. Record in centimeters (cms).
d. Hipline. Place tape measure on the widest part of hip in line with the pubis.
e. Computation:
e.1 Body Mass Index (BMI) – measure the body mass based on height and
weight that aid in determining weight categories.
BMI = weight in kg.
(height in m)2
Meters is use for height and Kilograms is use for weight. Supposed your weight is 60
kilograms and height is 1.7 meters; here’s your BMI:
BMI = 60 p
(1.7)2
 = 60
2.89
= 19.53 (normal)
To identify if you are severely wasted, normal, overweight, obese refer to the table below.
BODY MAS INDEX CATEGORY
RANGE
Below 18.5 Severely Wasted
18.5 - 24.9 Normal
25 - 29.9 Overweight
30 and above Obese

f. Waist to Hip Ratio- measure of body mass-based fats percentage by the relative
measurement of waist and hip.
WHR = Waist Circumference (cm)
Hip Circumference (cm)
2. 3- Minute Step Test
Purpose: Test for cardiovascular Endurance level based on how quickly your
Heart Rate returns to normal after exercise.
Materials/Equipment Needed: Stop watch, 12 inches bench box, a
metronome
Goal: Step on and off the bench for 3 minutes straight while keeping
consistent pace.
Execution:
Stand close to 12 inches bench box (or stairs at home) while partner will
set metronome in 96 beats per minute (bpm). When ready, start the stop
watch, and march up and down. You can rest if you need to but remain
standing. When 3 minutes is up, stop immediately get your pulse rate.
Record the exercise Heart Rate:______bpm

Figure 1. (3 minute-step test)

3. Hamstring and Hip Flexor Test
Purpose: To test flexibility of the Hamstring and hips
Materials/Equipment needed: Protractor
Goal: Keeping both legs straight, lift one leg to the maximum angle with other
leg remains on the floor.
Execution:
Lie on your back on the floor beside a wall. Slowly lift one leg off the floor.
Keep the other leg flat on the floor. Keep both legs straight. Continue to lift
the leg until either leg begins to bend or the lower leg begins to lift off the
floor. Place a yardstick against the wall to mark the spot where the leg was
lifted. Lower the leg. Using a protractor, measure the angle created by the
floor and the yardstick. Repeat with other leg.
 Figure 2. (Hamstring and Hip Flexor Test)
4. Zipper Test
Purpose: Test for the flexibility of the shoulder joints.
Materials/Equipment Needed: Tape measure
Goal: Raise one arm across back with bent elbow reaching down fingers of the
other hand.

Procedure:
In standing position, with your right hand, reach over right shoulder and at
the same time, place your left hand behind your back to try to touch the
fingers of the right hand. Perform the same test in the left hand. Measure the
distance of overlapped fingers in cm, if they fail to meet score as a minus or
<0. Write zero if the fingertips just touched with no overlap. Repeat the
procedure with the other hand. Record the score.

Figure 3. (Zipper Test)

5. Curl-Up
Purpose: To test the strength and endurance of the abdominal muscles.
Materials/ Equipment Needed: Mat or flat platform
Goal: perform curl-up with proper pacing

Execution:
Lie flat on the floor. Bend your legs more than 90 degrees with feet
remaining flat on the floor. Lay down with arms extended at the sides,
palm facing down with fingers extended touching the tape mark. From that
position, curl your trunk up with heels in contact with the floor until your
fingers reach 2nd marker. Upon reaching, lower back to the starting
position. Repeat one-curl up every 3 seconds. Continue the curl-ups and
stop when you are unable to keep the pace. Record the number of
repetitions.
 Figure 4. (Curl-Up)
6. 90-degree Push-Up
Purpose: To measure the strength and endurance of the arms and upper body.
Materials/Equipment Needed: Mat
Goal: To perform proper push-up for Men and Women
Execution:
Lie down facing the floor, place the hands just outside the shoulders with
elbows bent. Men: Support the body in a push-up position from the toes
with back, hip and legs align. Women: Support the body in a push-up
position from the knees instead of toes, with back, hip and legs aligned.
Lower the body until the upper arm is at right angle or (90 degrees).
Repeat as many times as possible.

Figure
5. Push UP

7. Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm.
Materials/Equipment Needed: Mat, Stopwatch
Goal: Hold the Push-up position not more than 35 seconds.
Execution:
Follow Push-up procedure 1& 2. From the starting position, lower the
body until the upper arm is parallel to the floor and elbow flexed at 90
degrees. Hold the position as long as possible. Record the obtained
holding position.

Figure 6. Flex Arm Support

After performing each HRF components, below are the guided interpretations for your
score:
Rating Scale for Static Endurance

Waist to hip Men Women Classification Score in Seconds

Ratio
Ideal 0.8 0.7 High-Performance Zone 30 and above

Low Risk <0.95-0.99 <0.81-0.84 Good Fitness Zone 20-29

Moderate 0.96-0.99 0.81-0.84 Marginal Zone 10-19

Risk
High Risk >1.0 >0.85 Low Zone 10

Age 16-26 Male Female

Curl-ups Push-ups Curl-ups Push-Ups
High Performance Can Can execute Can execute 25 Can execute 17
Zone execute 35 39 above above above
above
Good Fitness Zone 24-34 20-28 18-24 12-16

Marginal Zone 15-23 16-19 10-17 8-11

Low Zone 14 below 15 below 9 below 7 below

The Health Appraisal Record is designed to determine individual’s safety in starting an

exercise plan. It is important to fill up the form before engaging in any physical activity. Copy
the Health Appraisal record in your separated Intermediate paper and fill up the form.

Week 2

HEALTH APPRAISAL RECORD

I. PERSONAL DATA:
Name:____________________________ Gender:____________ Age:_________
II. PHYSICAL AND MEDICAL EXAMINATION
Height:________ Weight:_____________
Resting Pulse Rate:_________ Blood Type:_________
 Date of Last Medication:__________________________
III. QUESTIONNAIRE:
To be further of assistance to you, please answer and/or check the answer of the following
questions.
Any hospitalization/ surgery since last medical examination? (YES)____(NO)____ if YES,
please indicate nature of injury/ injuries?______________________

1. Any injury sustained last medical examination? YES____ NO_____

What was the nature of injury/ injuries?_______________________
2. Have you had any of the following:
a. Chest Pain or difficulty of breathing on physical exertion? YES_____NO_____
b. Frequent dizziness or fainting spells? YES_____NO_____
c. Asthma? YES_____ NO_____
d. Other lung disease? YES____ _NO_____
e. Diabetes? YES _____NO_____
f. High Blood Pressure? YES_____NO_____
g. Anemia? YES_____NO_____
h. Kidney Trouble/ Disease? YES_____NO_____
i. Arthritis? YES_____NO_____
j. Gout? YES_____NO_____
k. Dislocation? YES_____NO_____
If yes please indicate what part of the body_________
j. fractures? YES_____ NO_____
3. At present, do you have lumbar/lower back pain? YES_____ NO_____
4. Other ailments which you have at present that may in a way YES____ NO____
restrict your physical activity? If Yes, Please specify_________
5. Are you now under treatment? YES____ NO____
6. Do you engage in regular exercise? YES____ NO____
7. How often do you exercise? ________________
8. How long do you exercise? _________________
9. When was the last time you exercise? _________________
10.Do you smoke? YES___NO____
if yes, how many sticks a day?____________________
11. Do you drink alcohol beverages? YES____NO____
if yes, how often _______________

I certify as to the correctness of the answers to the above questions.

__________________________________ _________________________
Name and Signature of Students Date
__________________________________ _________________________
Name and Signature of Parent Date
Now, you may be getting ready to perform the different health related components of
fitness to assess your strength and weaknesses. Take note that warming up before exercise is
a good way to reduce the risk of injury and to prepare yourself physically as well as
mentally for the said activity. Start with proper Stretching, warming-up and cooling down
after performing the test and make sure you have comfortable clothing and water.

ACTIVITY 3 : Let`s Begin!

 Instructions: Perform the following Health-Related Fitness Test with the supervision of one
of your family members. Record your score in a sample Self-Assessment card below.
1. Anthropometric Measurement
2. 3-Minute step-test
3. Hamstring and Hip Flexor Test
4. Zipper Test
5. Curl-Up
6. 90 degrees push up
7. Flexed arm support

Self-Assessment Card: Health-related fitness Status

Name:
Age: Sex:
Weight: Height:
Classification
HEALTH RELATED FITNESS TEST SCORE Analysis/Implication
BMI
Waist Hip Ratio
3-minute step test
Push- Up
Curl-up
Flex arm
Flexibility
Zipper Test

Activity 4. Let`s Analyze!

Answer the following Questions below based from the result of your self- assessment card.

5. What is your strongest HRF Component?

6. What is your weakest HRF Component?
7. Which test did you score satisfactory? Poorly? What you should do about it?
8. How important is HRF in participating physical activity?
5. Why is Health related fitness test important in designing exercise program?
Week 3
Activity 5: Let Me Think!
Direction: Identify the following physical activities by writing the Health-related
component of fitness necessary in doing the task. Copy and Write your answer on the table
below in your Intermediate paper.
Fetching water Picking fruits from trees Jogging
Swimming Pulling/Pushing heavy object Skipping with a rope
 Aerobic Dancing Planking Body Weight Squats
Raking Leaves Line Dancing

Muscular Muscular Endurance Flexibility Cardiovascular

Strength Endurance

Activity 6. Let`s find out!

Direction: Write the word TRUE if the statement is correct and FALSE if the
statement is wrong.
_______1. A person who is physically fit can do a day`s work without undue fatigue.
_______2. A person is flexible if he can move his body beyond normal range motion
_______3. The meaning of body mass is the group of muscles.
_______4. In performing body mass test, the student should wear heavy shoes.
_______5. The unit of measure used in recording student`s mass is centimeter.
_______6. Meter is used for height and kilograms for weight.
_______7. The purpose of Zipper test is to test the flexibility of the muscles.
_______8. It is not important to fill up the health appraisal record.
_______9. Jogging enhances the work of your cardiovascular system.
_______10. An active lifestyle could decrease the degree of wellness among individuals.

Activity 7. Let`s begin!

Direction: Give at least 2 examples of physical activities that will help develop the 3
components below.
1. CARDIOVASCULAR ENDURANCE __________________________
___________________________

2. MUSCULAR STRENGTH ___________________________

___________________________

3. FLEXIBILITY ___________________________
___________________________

Lesson
Barriers to Physical Activity
2

Nowadays, the major cause of numerous health issues in our society is the sedentary lifestyle
because many technological advances and conveniences have made our lives easier and lead
us to become less active. People really need to engage in physical activity to prevent these
health problems and maintain a normal and healthy life. These physical activities have
multiple benefits therefore, any activity that gets you moving, gets your heart rate up, and
gives you enough pleasure to do it regularly is good for you in almost every way. So have fun,
be healthy and feel good!
At the end of this lesson you are expected to:
1. identify barriers to physical activity
2. self-assess own ways to overcome barriers to physical activity.

This module will guide the students through the content of the lesson and will
undergo assessment as specified by the teacher.
1. Answer the pre-test before you go to lesson proper.
2. Read the instructions properly in answering assessment.
3. You are not allowed to write anything in the module. In every activity/task to be
performed, provide your answer in a separate of paper (Intermediate Paper).
4. In the intermediate paper where you put your answer, you should provide information
above, write your complete name, Section, Subject, Activity #, Date and Subject Teacher.
If the data mentioned (Full-name, Section, Subject, Activity #, Date and Subject Teacher)
are Incomplete your answer sheet paper will not be check.
5. You should return the module with your answer in a separate sheet of paper every
Friday morning in the designated area of retrieval.

Week 4
ACTIVITY 1. PRE-TEST. Multiple Choice. Write the letter of the correct answer in your
Intermediate paper.
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 these 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. Aeroboc exercise c. Sedentary d. Physical Fitness
 9. Why is it 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
In the previous lesson, we discussed the components of health related
fitness and undergo the different types of HR fitness test in which those test are considered as
the starting point to design appropriate exercise program that has a long term benefit. With
that activity, you were able to identify your strength and weaknesses and the areas which you
need to improve. A person stays happier when he-/ she is fit and healthy that is why we need
to engage ourselves in any physical activity to reduce the risk of having diseases and illnesses.
However, some people do not engage themselves in any physical activity and now you might
be wondering why.
Today in our next lesson, we will determine the different barriers to physical activity and
how to overcome those barriers. Changing habits is not easy but once you start to feel better,
you will see the benefits and the changes you`ve made.
Activity 2: Describe the Picture!
Direction: Describe the picture below. Can you tell what causes this person to act this way?
Write your answer on your Intermediate Paper.

Today, we will be learning the different barriers to physical activity and later you will
cite some ways to overcome those barriers. The role of physical activity in our day to day
lives has changed over the centuries because of modern technological advancement that have
made people less active due to certain barriers to participation. Understanding common
barriers to physical activity and creating strategies to overcome them may help make physical
activity part of daily life. The following are some common reasons why people remain
inactive.
Personal Barriers
1. Lack of interest 6. Lack of encouragement
2. Joint Pain 7. Worries about looks
3. Dislike of going out alone 8. Lack of time
4. Not belonging to a group 9. Discomfort after exercise
5. Lack of energy 10. Social influence
Environmental Barriers
The major environmental barriers are Time, Place, Space, Climate and
Noise. The environment which we live plays a major role on our level of physical activity.
Factors such as Poor street lighting at night and a lack of convenient places to do Physical
Activity, traffic, crime and pollution may also have an effect. Where we live, learn, work
and play appear to have a great deal to do with how active we are. Creating activity-friendly
environment is one way to help people become inactive such as buildings, streets, and
communities that encourage walking and biking.
 Activity 3. Lead me to Where I am!
Direction: Listed below are examples of physical activity barriers. Draw a line connecting its
type whether PERSONAL or ENVIRONMENTAL barrier in your Intermediate paper.

Lack of Transportation
Narrow sidewalks
Lack of motivation
Noisy Place
Lack of energy
PERSONAL Busy schedule
No jogging trails
Lack of sleep
Lack of facilities ENVIRONMENTAL
Fear of injury

Follow Up Question:
1. While filling out the PAR-Q form, have you encountered physical activity barrier?
Is there any personal or environmental barrier? If yes, please list id down.
Activity 4: Self-reflection!
Direction: On the table below, list down the barriers you encountered in doing
physical activity.

Personal Barriers Environmental Barriers

Follow up Question:
Cite some ways to overcome situations that hinders you to engage in physical activity.

Week 5
Activity 5. Let`s Get Physical!
Direction: Imagine that you are writing an article for a health magazine. Your task is to write
an essay about health awareness and encourage the people to become physically fit by
engaging in physical activity. Your essay should be brief and easy to read. Write your answer
in your Intermediate paper.
Activity 6.
 Direction: List down suggestions or ways in overcoming the given barriers below. Write
your answer in your Intermediate paper.
Barriers to Physical Activity Suggestions in Overcoming Barriers
Lack of Time

Weather Condition

Fear of injury

Lack of resources

Social Influence

Activity 7.
Direction: Create a SLOGAN about the importance of engaging Physical Activity. Write
your answer on the box below.

Lesso
n One’s Diet
3

If we look at the scenario today, we are surrounded by fast food market with the
onset of food delivery apps because it is tastier and you have nothing to do but to just wait
until your order arrived. However, with this kind of lifestyle we are risking our lives since it
may lead to certain diseases. Whereas, if we will eat healthy foods that contains the right
amount of nutrients, it will have a great impact in on our over-all health and our body will
work effectively. To maintain good health, we must have a balanced diet. Our diet should
compromise all essential nutrients which build up our immunity. So, do you have any idea on
what to learn today? Let`s find out!
At the end of the lesson you are expected to:
1. explain the importance of healthy diet
2. create own recipe to help maintain balanced diet
3. self- assess your food intake.

This module will guide the students through the content of the lesson and will undergo
assessment as specified by the teacher.

1. Answer the pre-test before you go to lesson proper.

2. Read the instructions properly in answering assessment.
3. You are not allowed to write anything in the module. In every activity/task to be
performed, provide your answer in a separate of paper (Intermediate Paper).
4. In the intermediate paper where you put your answer, you should provide information
above, write your complete name, Section, Subject, Activity #, Date and Subject
Teacher. If the data mentioned (Full-name, Section, Subject, Activity #, Date and
Subject Teacher) are Incomplete your answer sheet paper will not be check.
5. You should return the module with your answer in a separate sheet of paper every
Friday morning in the designated area of retrieval.

Week 6 (September 21-25, 2020)

Activity 1: Let me think!
Direction: Write the word TRUE if the statement is correct and FALSE if the statement is
wrong.
_____1. Variety of foods is important element in a well-balanced diet.
_____2. Adding salt to cooked food is a healthy habit.
_____3. You can find protein in milk and eggs.
_____4. Ice cream contains no fats.
_____5. Chocolate gives you lot of energy.
_____6. Eating right food can help you grow healthy.
_____7. Soft drink is healthier than pure orange juice.
_____8. Potato chips are a healthy way to eat potato.
_____9. Thirst is a good indicator of dehydration.
_____10. If I eat lots of fruit I don’t need to eat any vegetables.
In the previous lesson, we discussed about Barriers to Physical activity in which we
create some strategies to overcome them. Identifying barriers to exercise is therefore the first
important step in preparing to start or maintain an exercise program. There are lots of reasons
for not being physically active, and we have to remember that being physically activity can
influence total food intake. Eating and exercise go hand in hand, when and what you eat can
be important to how you feel when you exercise. So today, we will learn to eat a healthy
balanced diet which is important in maintaining good health.
Activity 2. Let me find you!
Direction: Find at least 10 words related to healthy diet. Directions are vertical, horizontal
and diagonal.
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:
________ _________ _________ _________ ___________
________ _________ _________ _________ __________
These are the words related to healthy diet. Today we will be learning
the importance of healthy diet that helps to protect against malnutrition as well as non-
communicable diseases and self-assess on your daily food intake.
Healthy diet is very essential for good health and nutrition. This means eating a wide
variety of foods in the right proportions, and consuming the right amount of food and drink
helps us achieve and maintain healthy body weight. Eating lots of vegetables and fruits
which are packed with nutrients such as antioxidants, minerals, vitamins and fiber can protect
you against any diseases. It is also important that people need to watch their intake of food
to maintain a healthy diet. Your food choices greatly affect your health. Here are some ways
to maintain a healthy diet:

• Eat plenty of fruit and vegetables

• Eat less fat
• Limit intake of sugar and salt
• Base meals on higher fiber starchy foods like potatoes, bread, cereals, pasta
• Eat some beans, pulses, fish, eggs, meat and other protein
• Drink plenty fluids

An eating plan that helps manage your weight includes variety of foods. Dark, leafy
green, oranges and tomatoes are loaded with vitamins, fiber, and minerals.
Activity 3. MY MEAL PLANNER!
Directions: On the table below, list down the foods you have eaten for the last 3 days and
write on the remarks column whether it is healthy or unhealthy.

DAY 1 Remark DAY 2 Remark DAY 3 Remark

 s s s
BREAKFAST
SNACK
LUNCH
DINNER
Guide Questions:
1. Do you have a healthy eating habit? Why did you say so? Explain

Activity 4. Fill me up!.

Direction: Make a balanced food plan for one day. On the pyramid below, draw at least 1
food that you selected according to the amounts that we should consume daily and the
nutrients they contain.

The Food Pyramid

Guide Questions:

1. Why is it important to maintain healthy diet?

2. In your self-check, what are some foods you think you should refrain from eating? Why?
3. What are the foods that you should continue eating? Why?

Answer Key
Lesson 3. One`s Diet

Activity 1. Activity 2. Word Puzzle

1. True Energy, Vegetables, Nutrients, Body, Salt, Healthy foods, Sugar
2. False Fat, Diet, Fruit
3.True
4. False
5. False
6. True
7. False
8. False

Week 7 (September 28-October 2, 2020)

Activity 5: My Recipe!
Direction: Create your own recipe in making a healthy salad and explain the procedure and the nutrients that we can get
based from the ingredients that you use.
___________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
____________________________________________________________________________________________________
___________________

Activity 6: Multiple Choice

Direction. Write the letter of the correct answer.

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 oatmeal 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 the 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. Excessive body weight due to over nutrition leads to
a. Rickets b. marasmus c. obesity d. kwashiorkor
10. A diet containing right amount of energy, carbohydrates, proteins, fats, fiber, vitamins, minerals and water to fulfill
requirement of body is called
a. Nutrition b. Balanced diet c. perfect diet d. food pyramid

Activity 7. My Meal Plan

Direction: Have you scheduled what food you eat for this week? Your task is to make a weekly meal plan by completing the
chart below. Copy the table in your Intermediate Paper.

TIME MON TUE WED THURS FRI SAT SUN

BREAKFAST

LUNCH

SNACKS

DINNER
 Answer Keys

Lesson 1: HEALTH-RELATED FITNESS

Activity 1. Matching Type

1. e

2. B
3. D
4. C
5. A
6. J
7. H
8. I
9. K
10. G

Activity 2.
Muscular Muscular Strength Flexibility Cardiovascular
Endurance
Fetching Water Planking Raking Leaves Swimming
Body weight Picking fruits from Trees Aerobic
Squats Dancing
Pushing Pulling objetcs Line Dance
Jogging
Skipping Rope

Lesson 2. BARRIERS TO PHYSICAL ACTIVITY

Activity 1. Multiple choice Activity 3.

1. D Personal Environmental
2. D Lack of Motivation Lack of Transportation
3. B Lack of Energy Narrow sidewalk
4. A Busy schedule Noisy Place
5. C Lack of Sleep No jogging trails
6. A Fear injury Lack of Facility
7. C
8. C
9. D
10. A
Lesson 3. One`s Diet
Activity 1. Activity 2. Word Puzzle
1. True Energy, Vegetables, Nutrients, Body, Salt, Healthy foods, Sugar
2. False Fat, Diet, Fruit
3. True
4. False
5. False
6. True
7. False
8. False
9. True
10. False

Activity 6. Multiple Choice

1. A 9. c
2. B 10. b
3. A
4. B
5. D
6. C
7. A
8. B
 Panuto: Sulatan at lagyan ng tapat na sagot ang mga tanong ayon sa iyong naranasan. Ang iyong sagot
ay walang makakaalam liban sa iyong guro. Ang iyong sagot ay makatulong sa iyong guro at punong
guro na pagbtihin ang pag gawa
ng MODYUL. Isauli ang papel na ito sa iyong guro .

Pangalan ng mag-aaral Pangalan ng magulang o Guardian ng mag-aaral

Baitang at pangkat Petsa na sakop ng form

A. Para sa mag-aral

LESSON 4
LESSON 1 LESSON 2 LESSON 3
Managing Stress Optimize Barriers to Sets FITT
Through Dance Energy Physical Goals
System Fitness Activity
Through Dance

1. Anong mga asignaturea

ang na pag aralan mo
ngayon?
2. Kumusta ka sa mga
aralin ngayon? Alin sa mga
ito ang madali para sa 'yo/
bakit?
3. May mga gusto ka bang
itanong sa iyong guro
tungkol sa aralin? Ilista mo
dito ang iyong mga tanong

b. Para sa magulang

LESSON 4
LESSON 1 LESSON 2 LESSON 3
Managing Stress Optimize Barriers to Sets FITT
Through Dance Energy Physical Goals
System Fitness Activity
Through Dance

1. Anong mga asignaturea

ang na pag aralan mo
ngayon?
2. Kumusta ka sa mga
aralin ngayon? Alin sa mga
ito ang madali para sa 'yo/
bakit?
3. May mga gusto ka bang
itanong sa iyong guro
tungkol sa aralin? Ilista mo
dito ang iyong mga tanong
 Health Optimizing Physical Education 1 (Health
related fitness, Physical activity assessment and
one’s diet)

P.E & HEALTH 1

You will be graded on written summative for 40 % and

Performance task for 60 %
For total of 100 %
Module 1- Lesson 1:
Sept. 20-24, • Summative 1: Let`s Find Out! Observe the picture and answer
2021 the questions in the space provided.
Which type physical activity do you usually do?
What are the benefits of doing such activities? (25points)
• Performance Task 1:
* HEALTH APPRAISAL RECORD
*ACTIVITY 3: Let`s Begin! Self-Assessment Card: Health-
related fitness Status (50points)
Oct. 4-8, 2021 Module 1-Lesson 1:
Summative 2: Activity 4. Let`s Analyze! (15 points)
Performance task 2: Activity 7. Additional Activity
(30 points)
Oct. 18-22, 2021 Module 1-Lesson 2:
• Summative 3: Activity Lead me to Where I am!
* Follow Up Question: (20points)
• Performance task 3 Activity 5. Let`s Get Physical! (50points)

Nov. 1-5, 2021 Module 1 -lesson 3: what I have learned: (25 points)
• Summative 4: Activity 3. MY MEAL PLANNER! (25points)
*Guide Questions:
• Performance task 4: Activity 7. My Meal Plan (50points)

End of First Quarter