Physical Education and Health 3: FITT Goals To Achieve Health-Related Fitness (HRF)
Physical Education and Health 3: FITT Goals To Achieve Health-Related Fitness (HRF)
Physical Education and Health 3: FITT Goals To Achieve Health-Related Fitness (HRF)
PHYSICAL EDUCATION
AND HEALTH 3
First Semester – Module 3
FITT Goals to Achieve
Health-Related Fitness (HRF)
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PHYSICAL EDUCATION
AND HEALTH 3
First Semester – Module 3
FITT Goals to Achieve
Health-Related Fitness (HRF)
Title Page
Title Page ……………………………………… i
Overview ……………………………………… 1
Objective ……………………………………… 1
Lesson 1: Risk Factors of Lifestyle Disease ……………………… 2
Pre-Assessment ……………………………………… 2
Activity 1 ……………………………………… 4
Activity 2 ……………………………………… 5
Activity 3 ……………………………………… 8
Lesson 2: Stress Management ……...…………………………. 9
Activity 1 ……………………………………… 9
The Eight Foundations in Performing Yoga …………………….. 10
Summary ……………………………………... 13
OVERVIEW
What activities make up your day? Do you have time to be active? Are you particular of
the food you intake daily? Today’s pandemic makes us realize how our health is very important
to each one of us. Yes, our daily household chores and activities, and the food we intake can
either make us healthier or it can put us at risk even at a young age. For you to become familiar
about lifestyle and weight management, this module will help you take the positive steps to have
a healthier lifestyle through active recreation. Enjoyable activities offers satisfying to one’s life
and enhance its quality. We need to understand the importance of taking care of your health
through physical activities and proper eating habits. You will understand the lifestyle and weight
management will enhance not just your personal fitness but your family’s fitness. So lets get
involved and be part of Active Recreation.
This module is designed to help you achieve physical fitness for health reasons through
health-related fitness (HRF) components and the application of the FITT (Frequency, Intensity,
Time, and Type).
Learning Competencies
assess the physical activity, exercises and eating habit
determine risk factors for lifestyle disease
apply correct techniques to minimize risk of injuries
Apply what you have learned about HRF and FITT to improve physical well-being.
Determine the risk factors for healthy lifestyle diseases.
Perform correct techniques to minimize risk injuries.
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Lesson 1
RISK FACTORS OF LIFESTYLE
DISEASE
At the end of the lesson, the students are expected to know the risk factors of lifestyle
disease.
Pre-assessment
Multiple Choice: Encircle the letter that best corresponds to your answer in a given statement.
________2. A desirable level of fitness can be achieved through at least how many work outs
per week?
a. 3
b. 4
c. 5
d. 6
a. genetics
b. age
c. gender
d. all of the above
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________5. Which of the following is not a positive outcome of personal fitness?
________6. Which of the following can help you determine which fitness and recreational
activities are realistic for you?
a. cost
b. skills and attitude
c. social needs
d. all of the above
________7. Among are the benefits of walking, except for one. Which one is it?
_______9. People who lead sedentary lifestyles are often referred to as ________.
a. couch potatoes
b. athletes
c. physically fit
d. low-health-risk people
_______10. How many servings from bread, rice cereal and pasta group should you eat each
day?
a. one
b. two to three
c. four to five
d. six to eleven
Now check the result of your pre-assessment from your teacher and get ready for the
succeeding activities.
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What I Know
Objective:
To describe your health and fitness habits and how it can affect your lifestyle.
Materials:
1. pen
2. activity notebook
Procedure:
1. Reflect on the different physical activities you have participated during the
previous years.
2. Using the questionnaire below, put a check on the appropriate column.
3. Tally the number of Yes and No answers. Discuss in class why you answered
a Yes or a No.
Your way of life, simply termed as lifestyle, has great influence on your health and
fitness. Are you ready to discover more about your fitness journey? Answer the wellness
lifestyle questionnaire below to analyze your current lifestyle habit.
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Reflective questions
In this activity, you will perform basic stretching and warm-up exercises to condition your
body in performing a variety of fitness activities in this module.
Procedure:
1. Perform the following warm-up exercises with the help of your family member.
2. Observe proper posture and correct execution in doing different exercises.
A. Neck Stretch
a. Bend your head forward and slightly to the right.
b. With your right hand, gently pull your head downward to stretch your neck.
c. Hold for about 16 counts. Repeat on the opposite side.
B. Shoulder Rolls
a. Stand in upright position. Roll shoulders in circular motion forward to backward.
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C. Side Arm Strecth
a. Stand in upright position. Extend the right arm to the left. Use the left
arm/hand to gently push the right arm towards the body to straighten and
stretch it. Hold the stretch for 16 counts. Repeat on the left arm
D. Triceps Stretch
a. Extend one hand on the center of your back, fingers pointing downward.
b. Use the other hand to grasp the elbow and stretch your triceps muscle.
c. Hold the stretch for 16 counts. Repeat on the opposite arm.
E. Hamstring Stretch
a. Stand with your feet shoulder –width apart, one foot extended half a step
forward.
b. Keeping the front leg straight, bend your rear leg, resting both hands on the
bent thigh.
c. Stretch for 16 counts. Repeat on the opposite leg.
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F. Quadricep Stretch
a. Stand near a wall or a piece of sturdy exercise equipment support.
b. Grasp your ankle and gently pull your heel up and back until you feel a stretch in
front of your thigh.
c. Hold for about 16 counts. Switch legs and repeat.
a. Hip Circles
b. March on the spot
c. Jog in place
d. Waist turns
e. Knee lifts
f. Jumping jacks
Reflective questions
1. How did you perform the different warm-up and stretching exercises?
2. What are the benefits of warm-up and stretching exercises?
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Activity 3: Wellness Lifestyle Questionnaire
Objective:
To discuss opportunities of becoming more active based on your daily routine
Materials:
activity notebook
pen
Procedure:
1. Place a check in the column corresponding to your answer for each question. Get
your final score according to the guidelines provided at the end of the questionnaire
2. Answer the following reflective questions below.
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14. I limit the amount of fats in my diet
on most days of the week
15. I maintain my recommended body
weight.
How to score?
1. Enter the score corresponding to your score for each question in the space provided below.
2. Total the score for each specific wellness lifestyle category and obtain a rating for each
category according to the criteria provided below.
Stress Management
Lesson 2
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7. Tests mental endurance and physical stamina
8. Increases one’s endurance and energy
9. Improves memory, concentration, mood and self-
actualization.
10. Increases one’s flexibility and is good for muscle
toning
Objective:
To perform the different basic yoga poses properly to avoid muscle injuries.
Materials:
speaker
yoga music/instrumental music
Procedure:
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2. Mountain Pose
3. Warrior Pose 1
4. Warrior Pose 2
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5. Extended side angle
6. Triangle Pose
7. Cat-Cow Stretch
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8. Staff Pose
SUMMARY
Now that you have learned the concept of active recreation and how it can maintain and
improve your life, it is now time to share what you have learned with your family while staying at
home. The true measure of your understanding of the concepts and principles of active
recreation, fitness and a healthy lifestyle is your capacity to apply it in your daily life. Yoga
exercises will also help relieve stress and become healthier in mind and body.
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