Health Optimizing Physical Education 1: Quarter 1 - Module 3: Set Fitness Goal
Health Optimizing Physical Education 1: Quarter 1 - Module 3: Set Fitness Goal
Health Optimizing Physical Education 1: Quarter 1 - Module 3: Set Fitness Goal
Physical Education 1
Quarter 1 – Module 3:
Set Fitness Goal
Engaging in Moderate to Vigorous
Physical Activity
Health Optimizing Physical Education 1 (H.O.P.E 1)
Alternative Delivery Mode
Quarter 1 – Module 3: Title- Engaging in Moderate to Vigorous Physical
Activities
First Edition, 2020
Republic Act 8293, section 176 states that: No copyright shall subsist in
any work of the Government of the Philippines. However, prior approval of the
government agency or office wherein the work is created shall be necessary for
exploitation of such work for profit. Such agency or office may, among other things,
impose as a condition the payment of royalties.
This module was collaboratively designed, developed and reviewed by educators both
from public and private institutions to assist you, the teacher or facilitator in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.
This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.
In addition to the material in the main text, you will also see this box in the body of
the module:
As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the module.
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For the learner:
Welcome to the Physical Education and Health 11 Alternative Delivery Mode (ADM)
Module on Engaging in moderate to vigorous physical activities!
This module was designed to provide the learners with fun and meaningful
opportunities for guided and independent learning at their own pace and time. The
different exercises that will suites their fitness level as a Senior High School student.
This lesson will encourage them to stay fit, learn how to live healthy, active, lives and
enjoy physical fitness throughout their lifespan. This module has the following parts
and corresponding icons:
What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in the
module.
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Additional Activities In this portion, another activity will be given
to you to enrich your knowledge or skill of the
lesson learned. This also tends retention of
learned concepts.
1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.
We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!
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What I Need to Know
This module was designed and written with you in mind. Exercising is a physical
activity consisting of movements that one follows in order to help him maintain a
healthy body. The scope of this module permits it to be used in many different
learning situations. The language used recognizes different principles relative to
improving one’s health. Exercising regularly helps enhance one’s health and well-
being. The lessons are arranged in a certain sequence that allows the student to
gradually learn the lesson.
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What I Know
Directions: Choose the letter of the best answer. Write the chosen letter on a separate
sheet of paper.
1. What is any physical activity that makes you sweat, causes you to breathe harder,
and gets your heart beating faster compared to when you are at rest?
A. Aerobics
B. Aerobic Exercise
C. Aerobic Fitness
D. Zumba
2. What is the ability of the cardiovascular system of the body to supply energy during
continuous physical activities such as biking and running?
A. Aerobics
B. Aerobic Exercise
C. Aerobic Fitness
D. Zumba
3. How many seconds are needed to hold your position in doing the static stretching?
A. 20 seconds C. 40 seconds
B. 30 seconds D. 50 seconds
A. agility C. coordination
B. cardio endurance D. speed
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7. Which of the following can be obtained from the left or right temple with light
pressure from the tips of the pointer and middle fingers?
A. Apex C. Radial
B. Carotid D. Temporal
8. Which refers to repeated practice of a skill or activity that eventually leads to the
body getting used to doing it and makes the muscles perform it with ease?
A. Adaptation C. Progression
B. Overload D. Specificity
9. What percentage of the maximum heart rate should be the target in performing
moderate-intensity physical activity?
A. 64% and 76% C. 64% and 90%
B. 64% and 76% D. 64% and 95%
10. What type of training alternates the use of muscle groups depending on the body
part being targeted?
A. Circuit training C. Workout training
B. Resistance training D. Yoga training
11. What type of stretching is most often recommended for general fitness because
it involves slowly stretching into a position and holding for 10 to 30 seconds before
slowly releasing the stretch?
A. Ballistic C. Passive
B. Dynamic D. Static
14. What is the advisable number of minutes and days to work out per week?
A. 20 to 30 min. 2X a week C. 30 to 60 min. 3X a week
B. 30 to 45 min. 3 X a week D. 60 to 2 hrs. 1x a week
15. What physical activity measures the amount of weight that one can lift at one
time.
A. Aerobic exercise C. Muscular endurance
B. Balance exercise D. Muscular strength
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Lesson
Engaging in Moderate to Vigorous Physical Activities
What’s In
Getting To Know
Name: Age: BMI:
Resting Heart Rate: Gender: Height:
Maximal Heart Rate: No. of Heart beat/min: Weight:
You are supposed to design a personalized fitness plan. Arrange the following goals
according to level of importance. Use numbers 1-11, 1 being the most important and
11 being the least important.
____Improve cardiovascular fitness
____Body-fat weight loss
____ Reshape or tone my body
____Build more muscle
____Increase energy level
____Improve flexibility
____Improve performance for a specific sport
____Increase strength
____ Improve mood and ability to cope with stress
____Feel better/improved health
____Enjoyment
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What’s New
Duties
Fitness trainers and instructors typically do the following:
Activity 1. The following sentences are common beliefs about exercise. Write F if you
think it is a Fact; write M if it is a Myth. Write your answer on a separate paper.
• Demonstrate or explain how to perform various exercises and
_____1. Workingroutines
out on to
anminimize injuries and
empty stomach improve
is often fitness a good weight-loss
considered
method.
• Watch clients do exercises to ensure that they are using the
_____2. If you'recorrect techniques
not sweating, you will never lose weight and there is no use to
exercise.
• Provide alternative exercises during workouts or classes for
_____3. Stretch different
before youlevels of fitness
exercise and skill
because it will condition your muscle.
• Monitor clients’ progress and adapt programs as needed
_____4. Aerobic exercise boosts your metabolism.
Text Text Text Text Text Text Text Text Text Text Text Text Text
_____5. Running
Text Textburns calories.
Text Text Text Text Text Text Text Text Text Text Text
Text Text Text Text Text Text Text Text Text Text Text Text Text
Text Text Text Text Text Text Text Text Text Text Text Text Text
Text Text Text Text Text Text Text Text Text Text Text Text Text
Text Text
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Activity 2. Study the fitness pyramid below. Answer the questions that follow.
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What is It
Aerobic Exercise
Aerobic Exercise is any physical activity that makes you sweat, causes you
to breathe harder, and gets your heart beating faster compared to when you
are at rest. Doing aerobic exercises regularly strengthens your heart and lungs
and trains your cardiovascular system to manage and deliver oxygen more
quickly and efficiently throughout your body. Aerobic exercise uses your large
muscle groups, is rhythmic in nature, and can be maintained continuously
for at least 10 minutes.
Accurate measurement of exercise heart rate is crucial in monitoring exercise
intensity. In order to measure the heartbeat per minute, one must be
knowledgeable of the specific points in the body where the heartbeat can be
felt. There are four techniques in getting the heart beat per minute, and they
are as follows.
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Temporal pulse site – can be
obtained from the left or right
temple with light pressure from the
tips of the pointer and middle
fingers
https://www.dreamstime.com/stock-illustration-aerobics-
vector-illustration-group-people-engaged-gym-fitness-weight-loss-healthy-lifestyle-image94509568a
Muscular strength
is the ability of the muscles
to exert a force during an
activity such as lifting
weights. Muscle
strengthening exercises
involve using your muscles
to work against a
resistance such as your
body weight, elastic bands
or weights.
https://www.kaa-yaa.com/muscular-strength-improve-strength/
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Bone strengthening exercise, or any weight-bearing activity that produces a
force on the bone, is also important to overall health for children and adults.
This force is usually produced
by impact with the ground and
results in bone growth in
children and healthy
maintenance of bone density in
adults. Examples of bone
strengthening activities include
jumping, walking, jogging, and
weight lifting exercises. As you
can see, some exercises such as
walking or jogging serve a dual
purpose of strengthening our
bones and our aerobic system.
https://www.livinghealthy.com/articles/bone-
strengthening-workouts-you-need-to-try
Muscular
endurance, on the
other hand, is how
many times you can lift
a certain amount of
weight. Resistance
training (also referred
to as weight training or
strength training) helps
increase muscular
strength and
endurance.
https://www.nytimes.com/guides/well/strength-training-
plyometrics
Resistance Training.
Strength exercises, such as
weight lifting, push-ups and
crunches, work your muscles
by using resistance (like a
dumbbell or your own body
weight.) This type of exercise
increases lean muscle mass,
which is particularly
important for weight loss,
because lean muscle burns
more calories than other
types of tissue.
https://www.spri.com/blogs/blog/everything-you-need-to-know-about-
resistance-training
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Circuit training.
It is when you
alternate between
several exercises
(usually five to 10)
that target different
muscle groups.
http://steadystrength.com/glossary/circuit-training/
https://www.pinterest.ph/pin/331718328777329666
https://www.americansportandfitness.com/blogs/fitness-blog/active-vs-passive-stretching-know-the-difference
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• Passive Static: During this type of
stretching, you hold the limb to perform the
stretch without any assistance such as a bar
or bands. Think of a standing quadriceps
stretch in which you bend your leg behind
you and hold the foot, pulling the heel in
close to your bottom, which stretches the
front of the upper thigh.
https://breakingmuscle.com/view-image?src=images/bydate/sep_4_2012_-_1243pm/shutterstock_34581244.jpg
https://blogdotsocialpacedotcom1.wordpress.com/tag/dynamic-stretching/
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Intensity of physical activity
Intensity refers to the rate at which the activity is being performed or the
magnitude of the effort required to perform an activity or exercise. It can be
thought of as how hard a person works to perform the activity.
The intensity of different forms of physical activity varies between people. The
intensity of physical activity depends on an individual’s previous exercise experience
and their relative level of fitness. Consequently, the examples given below are
provided as a guide only and will vary between individuals
glycoleap.com/
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How Do I Assess My Fitness Level
You probably have some idea of how fit you are but assessing and recording
baseline fitness scores can give you benchmarks against which to measure your
progress. To assess your aerobic and muscular fitness, flexibility, and body
composition, consider recording:
✓ Start recording your pulse rate.
For most of us, between 60 to 100 beats per minute (bpm) is normal. The rate
can be affected by factors like stress, anxiety, hormones, medication, and how
physically active you are. An athlete or a more active person may have a resting heart
rate as low as 40 beats per minute.
When it comes to resting heart rate, lower is better. It usually means your heart
muscle is in better condition and doesn’t have to work as hard to maintain a steady
beat. Studies have found that a higher resting heart rate is linked with lower physical
fitness and higher blood pressure and body weight.
For moderate-intensity physical activity, your target heart rate should be between
64% and 76% of your maximum heart rate. You can estimate your maximum heart
rate based on your age. To estimate your maximum age-related heart rate, subtract
your age from 220. For example, for a 50-year-old person, the estimated maximum
age-related heart rate would be calculated as 220 – 50 years = 170 beats per minute
(bpm). The 64% and 76% levels would be:
This shows that moderate-intensity physical activity for a 50-year-old person will
require that the heart rate remains between 109 and 129 bpm during physical
activity.
For vigorous-intensity physical activity, your target heart rate should be between
77% and 93% of your maximum heart rate. To figure out this range, follow the same
formula used above, except change “64 and 76%” to “77 and 93%”. For example, for
a 35-year-old person, the estimated maximum age-related heart rate would be
calculated as 220 – 35 years = 185 beats per minute (bpm). The 77% and 93% levels
would be:
This shows that vigorous-intensity physical activity for a 35-year-old person will
require that the heart rate remains between 142 and 172 bpm during physical
activity.
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✓ Record how many standard or modified pushups you can do at a time
✓ How far you can reach forward while seated on the floor with your legs in front
of you
✓ Your waist circumference, just above your hipbones
✓ Your body mass index to obtain your BMI
Principle of Specificity
We've all heard the phrase, "Practice makes perfect." Well, this is the Principle of
Specificity in action. This principle simply states that exercising a certain body part
or component of the body primarily develops that part. The principle of specificity
implies that to become better at a particular exercise or skill, you must perform that
exercise or skill. A runner should train by running, a swimmer by swimming and a
cyclist by cycling. While it's helpful to have a good base of fitness and to do general
conditioning routines, if you want to be better at your sport, you need to train
specifically for that sport.
Principle of Overload
The exercise science principle of overload states that a greater than normal stress or
load on the body is required for training adaptation to take place. What this means
is that in order to improve our fitness, strength or endurance, we need to increase
the workload accordingly.
In order for a muscle (including the heart) to increase strength, it must be gradually
stressed by working against a load greater than it is accustomed to. For adaptation
to occur the volume of exercise must overload the body in some way in line with the
capacity of the individual to cope with that overload.
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Principle of Progression
The principle of progression implies that there is an optimal level of overload that
should be achieved, and an optimal time frame for this overload to occur. A gradual
and systematic increase in the workload over a period of time will result in
improvements in fitness without risk of injury. If overload occurs too slowly,
improvement is unlikely, but overload that is increased too rapidly may result in
injury or muscle damage. For example, the weekend athlete who exercises vigorously
only on weekends violates the principle of progression and most likely will not see
obvious fitness gains.
The Principle of Progression also stresses the need for proper rest and recovery.
Continual stress on the body and constant overload will result in exhaustion and
injury. You should not train hard all the time, as you'll risk overtraining and a
decrease in fitness.
Principle of Adaptation
Adaptation refers to the body's ability to adjust to increased or decreased physical
demands. It is also one way we learn to coordinate muscle movement and develop
sports-specific skills, such as batting, swimming freestyle, or shooting free throws.
Repeatedly practicing a skill or activity makes it second-nature and easier to perform.
Adaptation explains why beginning exercisers are often sore after starting a new
routine, but after doing the same exercise for weeks and months they have little, if
any, muscle soreness.
Additionally, it makes an athlete very efficient and allows him to expend less energy
doing the same movements. This reinforces the need to vary a workout routine if you
want to see continued improvement.
F.I.T.T. Principle
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What’s More
Directions: Categorize the words in the box below as to aerobic fitness, muscular
strength and bone strengthening activities. Write each in the appropriate column.
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getting lower, she’s parts of her body. In that
struggling to keep up in way, her body has enough
class and her body is time to adapt before she
always sore. trains again.
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What I Have Learned
Arm Muscle
Cardio Respiratory
Abdominal Muscle
Activity 2. Complete the statements below. Write your answer in your paper.
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What I Can Do
My Fitness Plan
F 3-5 times a
week
•
•
Daily
Warm-up
• Daily for
some
• 3 times a
week
3-5times a
week
Frequenc • Cool down muscle • Different
y group muscle
• 3-4 / week groups
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This Fitness Plan is for you:
My Fitness Plan
AEROBIC FLEXIBILITY MUSCULAR MUSCULAR BALANCE
ENDURANCE STRENGTH
F
Frequency
I
Intensity
T
Time
T
Type of
Exercise
Directions: Record your activity log for the whole week and put it under
MODERATE INTENSITY if it requires moderate amount of effort or VIGOROUS
INTENSITY if it requires large amount of effort and causes rapid breathing. You
may add another column for your answer.
1. 1.
2. 2.
3. 3.
4. 4.
Questions:
1. What did you notice about the data recorded in your Daily Physical
Activity Log?
______________________________________________________________
______________________________________________________________
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Assessment
Multiple Choices. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
3. What type of physical activity makes you sweat, causes you to breathe harder,
and gets your heart beating faster compared to when you are at rest?
5. What is the ability of the muscles to exert a force during an activity such as
lifting weights?
A. Aerobic Exercise C. Muscular Strength
B. Fitness Exercise D. Power Strength
6. Which one is taken from the radial artery at the wrist, in line with the thumb,
using tips of the pointer and middle fingers?
A. Apical site C. Radial pulse site
B. Carotid pulse site D. Temporal pulse site
7. Which of the following gets your heart pumping and your body moving? It also
refers to street style dancing while you kick up your cardio with popping and
locking, breaking, top rocking', jerking, freezing, spinning, and sliding.
A. Ballroom dance C. Yoga class
B. Synchronize swimming D. Zumba class
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8. Which is the most important rule in setting goal in making a fitness plan?
A. Established realistic ones
B. Established goals that can be achieved in a very short time
C. Established a frequency of 4 to 5 times per week to exercise
D. Established a vigorous intensity work out to see the result right away
10. What type of exercise is it when you are not be able to say more than a few
words without pausing for a breath?
A. Moderate intensity C. Progression principle
B. Overload principle D. Vigorous intensity
11. Which of the following training includes weight lifting, push-ups and crunches
and working muscles by using dumbbell or own body weight?
A. Cardio Training C. Footwork Training
B. Circuit Training D. Resistance Training
12. Which one refers to stretching with movement wherein the body transitions
gradually into a position and movement is repeated as reach and range of motion
is reached?
A. Active stretching C. Passive Stretching
B. Dynamic Stretching D. Static Stretching
13. What physical activity improves your ability to control and stabilize your
body's position? It can also be beneficial to people who have gained or lost a lot
of weight as it can throw off their center of gravity.
A. Dancing C. Running
B. Riding a bike D. Water exercise
15. What percentage of maximum heart rate should be the target in doing
vigorous-intensity workout?
A. 77% and 93% C. 75% and 90%
B. 77% and 95% D. 77% and 100%
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Additional Activities
So did you enjoy that dance workout? We hope you did because it’s good for
your health!
Performance Task
Join a Zumba workout in your community for at least once or twice a week
and share with us your experience in joining the said Zumba workout.
Rubric 5 4 3 2 1
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What I Know What's More Assessment
1. D 11. C ACT. 1 (in any order) 1.C 10. A
2. D 12. B 1-4
Using treadmill, dancing, 2. B 11. D
3. A 13.B
running and swimming
4. B 14.C 5-7 3. B 12. A
5. C 15.A Using elastic bond, push up,
4. A 13. A
6. C weight lifting
7. D 8-10 5. D 14. B
8. A Brisk walking, stretching, and
9. D jogging 6. B 15. D
ACT.2
10.D 7. D
1.Individual Diff.
2. Progression
3.Overload 8. A
4.Specificity
9. A
5.Adaptation
Answer Key
References
BOOKS
Lualhati Fernando C and Peter Fermin D. 2016.Physical Education and Health. 1st
Ed. Rex Book store
INTERNET SOURCES
https://i.pinimg.com/236x/b9/90/bc/b990bc006cf0d578174b7fe35604db74
http://slideplayer.com/slide/6391645/22/images/50/Carotid+P
http://slideplayer.com/slide/4156943/13/images/38/Pulse+Site+Brachial+(not+s
hown)+Radial.j
https://image1.slideserve.com/3078800/slide4-n.jpg
https://www.who.int/dietphysicalactivity/physical_activity_intensity/en/
https://cdn.onlinewebfonts.com/svg/img_362964.png
http://images.all-free
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