HOPE11 q1 Mod3 Healthrelatedfitnessphysical v5
HOPE11 q1 Mod3 Healthrelatedfitnessphysical v5
HOPE11 q1 Mod3 Healthrelatedfitnessphysical v5
HEALTH OPTIMIZING
PHYSICAL EDUCATION 11
(H.O.P.E. 1)
Quarter 1 – Module 3:
Health Related Fitness, Physical
Activity Assessment and One’s Diet
Health Optimizing Physical Education (HOPE 1) – Grade 11
Alternative Delivery Mode
Quarter 1 - Module 3: Health Related Fitness, Physical Activity Assessment and One’s Diet
Second Edition, 2021
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Senior High School
HEALTH OPTIMIZING
PHYSICAL EDUCATION 11
(H.O.P.E. 1)
Quarter 1 – Module 3:
Health Related Fitness, Physical
Activity Assessment and One’s Diet
TABLE OF CONTENTS
Page
Answer Keys 29
Lesson
Health-Related Components
1 of Fitness
What I Know
1
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
t n
Wha t’s In
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!
What ’s NNew
ACTIVITY 1. Let`s Find Out! Observe the picture and answer the questions below.
2
• Describe the picture.
• Which type of physical
activity do you usually do?
• What are the benefits of
doing such activities?
What is it
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.
3
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.
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.
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
(1.7)2
= 60
2.89
= 19.53 (normal)
4
To identify if you are severely wasted, normal, overweight, obese refer to the table
below.
BODY MAS INDEX RANGE CATEGORY
Below 18.5 Severely Wasted
18.5 - 24.9 Normal
25 - 29.9 Overweight
30 and above Obese
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
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.
6
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.
7
Figure 6. Flex Arm Support
After performing each HRF components, below are the guided interpretations
for your score:
High Performance Can execute Can execute 39 Can execute 25 Can execute 17
Zone 35 above above above above
Good Fitness Zone 24-34 20-28 18-24 12-16
8
II. PHYSICAL AND MEDICAL EXAMINATION
Height: Weight:
Resting Pulse Rate: Blood Type:
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
9
Stretching, warming-up and cooling down after performing the test and make sure
you have comfortable clothing and water.
10
What I Can D
Do
Answers from Activity 1, 3, and 7 may vary since it requires the students to
answer based on their level of understanding.
ASSESSMENT
11
_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.
Additional Activities
2. MUSCULAR STRENGTH
3. FLEXIBILITY
12
Lesson
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.
What I Know
ACTIVITY 1. PRE-TEST. Multiple Choice. Encircle the letter of the correct answer.
1. Physical activity is good for
a. Preventing bone loss b. helping you fall asleep c. helping manage stress d.
all of the above
13
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
What ’s In
14
Today, we will be learning the different barriers to physical activity and later
you will cite some ways to overcome those barriers.
What Is it
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.
15
What` s More
Lack of Transportation
Narrow sidewalks
Lack of motivation
Noisy Place
PERSONAL Lack of energy ENVIRONMENTAL
Busy schedule
No jogging trails
Lack of sleep
Lack of facilities
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.
Follow up Question:
Cite some ways to overcome situations that hinders you to engage in physical
activity.
16
What I Can Do
ASSESSMENT
Activity 6.
Direction: List down suggestions or ways in overcoming the given barriers below.
Write your answer on the space provided.
Barriers to Physical Activity Suggestions in Overcoming Barriers
Lack of Time
Weather Condition
Fear of injury
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Lack of resources
Social Influence
Additional Activities
Activity 7.
Direction: Create a SLOGAN about the importance of engaging Physical Activity.
Write your answer on the box below.
18
Lesson
1 One’s Diet
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. W hereas, 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!
What I Know
19
_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.
What ’s In
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.
What ’s NN ew
20
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.
What Is it
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.
What’s
` More
Guide Questions:
1. Do you have a healthy eating habit? Why did you say so? Explain
21
What I Have Learned
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.
Guide Questions:
What I Can Do
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. Write your
answer on the space provided for.
_
_
_
_
22
_
No tes to T each er
Answers f rom Act ivit y 3, 4, 5 and 7 may vary since
it is based on t he level of underst anding of t he st udent
Assessment
Activity 6: Multiple Choice
Direction. Encircle 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
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Additional Activities
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REFERENCES
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activity in thai primary students (Order No. 3486426). Available from ProQuest
Central.
(910322448). Retrieved from
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Arzu, D., Tuzun, E. H., & Eker, L. (2006). Perceived barriers to physical activity in university
students. Journal of Sports Science & Medicine, 5(4), 615-620. Retrieved from
https://search.proquest.com/docview/2295602483?accountid=167112
Eastham, S. L. (2018). Physical fitness test administration practices and students' cognitive
understanding of physical fitness. Physical Educator, 75(3), 374-393.
doi:http://dx.doi.org/10.18666/TPE-2018-V75-I3-7933
Grant, C. C., Janse van Rensburg, D. C., Pepper, M. S., Du Toit, P. J., Wood, P. S., Ker, J.,
... & Grant, T. C. (2014). The correlation between the health-related fitness of healthy
participants measured at home as opposed to fitness measured by sport scientists in
a laboratory. South African Family Practice, 56(4), 235-239.
Milner, C. (2005). Ten barriers to physical activity participation. Club Industry's Fitness
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https://search.proquest.com/docview/218331894?accountid=167112
Youssef, R. M., Al Shafie, K., Al-Mukhaini, M., & Al-Balushi, H. (2013). Physical activity and
perceived barriers among high-school students in muscat, Oman/Activité physique des
lycéens et obstacles perçus par ces derniers à mascate (oman). Eastern
Mediterranean Health Journal, 19(9), 759-68. Retrieved from
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https://www.scribd.com/document/61241898/Health-Skill-Related-Fitness-Activity-3
http://provisionfitness.net/the-factors-affecting-your-health/
https://www.jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise
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For inquiries or feedback, please write or call:
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Answer Keys
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