HEALTH OPTIMIZING

PHYSICAL EDUCATION 4
OUTDOOR RECREATIONAL ACTIVITY
 Self-assessed health-related fitness (HRF), status, barriers to
physical activity assessment participation and one’s diet.

 Learning Competency/ies: Self-assesses health-related fitness

(HRF) status, barriers to physical activity assessment participation
and one’s diet. Code: PEH12FH-Ig-I-6
 Objectives:

Identify and analyze the different components of health-related

fitness status in recreational activity ; enumerate and discuss the
importance of recreational activity discuss the barriers to physical
activity assessment participation ; illustrate individual assessment on
physical activity and fitness level through participation in
recreational activity
What is recreation? Recreation consist of
experiences carried on whether leisure,
usually chosen voluntarily by the participant,
either because of satisfaction, pleasure or
creative enrichment derived, or because he
perceives certain personal or social values to
be gained from them. It may, also be
perceived as the process of participation, or
as the emotional state derived from
involvement.
It is important to know the impacts and necessity of
recreations in one’s life as a whole. Due to the
intricacies in present day society and the way of
living, students nowadays are weaker than their older
generations, both physically and emotionally. This
gets reflected in their physical, emotional and mental
health as well as their behavior and development
which all the more calls for bestowing on recreations
the importance that it deserve.Various studies have
shown the importance of recreations on one’s life
specifically in three aspects- physical health, mental
health and improving quality of life.
Recreational activities in an educational set up will be
academically more enriching for the student in many
ways:Students are more enthusiastic to learn in outdoor
learning activities as compared to traditional indoor
setting and also more motivated. They also develop a
better attitude towards the environment and more
responsible behavior.It helps in building communication
skills and team building as students have to work in
groups to solve problems. There will be more
discussions of ideas and feedbacks and helps students
to resolve conflict among themselves
 Italso helps in boosting memory as there is more practical
experience and the information can be soaked up wholly by
the brain in a more fresh and fascinating environment
 Italso helps in moral development as students get the
opportunity to undertake leadership, question actions and
regulations and accept responsibility for their own behavior.
 Enhances peer relationships and interpersonal skills.
Students can also excel in areas other than academics
where they have an interest. Recreational activities can
give a chance to
 discover talents other than academic excellence which can
later help one in the career and life as a whole.
 Health-related fitness is all about psychological, personal health and how
physical activity influences us as a person. This is important for anyone
who wants to live physically active lifestyle to support higher quality of
life.
Physical Fitness Component Health Related:
 Body composition- the relative percentage of body fat compared with
lean body mass.
 Muscular Strength- the amount of force that ca be produced by a single
contraction of a muscle.
 Muscular Endurance- the ability of a muscle group to continue muscle
contraction over a length of time.
 Flexibility- the ability to use one’s joints fully in a normal range of
motion.
 CardiovascularEndurance- the ability of the circulatory system to supply
oxygen to working muscles during exercise.
The characteristics of Recreation are involve activity, no
single form, determined by motivation, occurs in unobligated
time, voluntary participated, universal sought and practical,
by-products and gives direct satisfaction.
There are two classifications of Recreational Activity.
 Indoor recreational activities are the things that you do
for fun and enjoyment in the comfort of your home, the
gym, or any other covered area. Some examples are: going
to the gym, playing board games, doing indoor yoga, going
to art museums, playing on line games, hobby and collecting
activities , and the like.
The health aspect of indoor games and activities is also a big
advantage as it helps keep our muscles and bones strong. It
manages the flow of blood in our body and reduces the risk of
cardiac diseases, depression, and weight gain while improving
our memory and mental health.
 Outdoor recreation or outdoor activity refers to
recreation engaged in out of doors, most commonly in
natural settings. ... When the activity involves exceptional
excitement, physical challenge, or risk, it is sometimes
referred to as "adventure recreation" or "adventure
training", rather than an extreme sport.
Taking part in recreational activities,
especially outdoors, can greatly improve
physical health. People who take part in
activities such as Community Recreation
(walking, Laro ng Lahi), mountaineering
(hiking),Aquatics (skiing),Martial Arts (self-
defense) schedule fewer office visits, maintain
lower body fat percentages, and have lower
blood pressure and cholesterol levels
Have you finished your PFT ? This gives you an
accurate assessment of your fitness levels. Have
you engaged in several recreational activities?
How did your own recreational activity feel?
Was it too much or too light? On your own time,
can you engage in your own recreational
program? How about your diet? Are you
following a healthy diet or are there matters
that prevent you from following the healthy diet
that you want for yourself?
Barriers to Physical Activity
 PersonalBarriers – Some common explanations (barriers)
that people cite for resistance to exercise are:
1.Insufficient time to exercise
2.Inconvenience to exercise
3.Lack of self-motivation
4.Non-enjoyment, boredom of exercise
5.Lack of confidence in their ability to be physical active (low
self-efficacy)
Fear of being injured or having been injured recently
 7.Lackof self-management skills, such as the ability to set
personal goals, monitor progress, or reward progress toward
such goals
 8.Lackof encouragement, support, or companionship from
family and friends
 9.Non-availability
of parks, sidewalks, bicycle trails, or safe
and pleasant walking paths close to home or the workplace.
Environmental Barriers – Obvious factors include the
accessibility of walking paths, cycling trails, and recreation
facilities. Factors such as traffic, availability of public
transportation, crime and pollution may also have an effect.
Other factors include our social environment, such as support
____________1. The ability of your joints and muscles
to move in full range of motion.
____________2. The ability to use your muscles many
times without tiring.
____________3. The purpose of this test is to measure
the (BMI)
____________4. The ability of the heart and lungs to
deliver oxygen to working muscle during physical
activity for a longer period of time.
____________5. The amount of force your muscles can
produce or exert.
______________6. The body’s portion of fat, muscle
and bone
______________7. This is primarily associated with
disease prevention and functional health.
______________8. This refers to a recreational activity
engaged in out of doors.
______________9. An activity, that usually done during
free time.
______________10. An activity that you do for fun and
enjoyment that usually done inside a building.
 MODULE 2
Set Frequency, Intensity, Type,
and Time (FITT) goals based on
training principles to achieve
and/or maintain health-related
fitness (HRF)
Recreation is anything that is stimulating
and rejuvenating for an individual. A
review of current literature indicates that
people who participate in sports club and
organized recreational activities enjoy
better mental health, are more alert, and
more resilient against stresses of modern
living.
Recreation relaxes your mind and body,
relieves your day to day tension and it is a
universal need of man. There are types of
recreational activities
1. Physical (minor sports, group games,
camping, outing)
2. Social ( social dancing, parties, parlor
games participation)
3. Cultural (arts and crafts, Glee Club
or music ministries, dramatic guilds
or theater arts, dance troupes,
writing and painting)
4. Intellectual ( song, poetry, jingle,
short story writing, puzzle, board
games)
Recreation is a voluntary participation in an
activity during free and unobligated time that
gives enjoyment. As to FITT goals, it also vary
per individual. The best way is to first know
your thresholds, or the limits of what you do
per type of activity. Check for personal limits
in frequency, intensity, time and type of
activity. From there, one can set targets or
increases performance.
Here are several fitness goals that you
may choose to pursue.
1.Foundation Fitness
This goal may be excellent for beginners
who are unsure of their fitness goals. It
covers all elements of fitness (core,
strength, power and speed) without
focusing on nay aspects in particular.
This maybe a choice of people with
very limited time for fitness activities
over those who struggle to fit physical
activities in their busy schedules in
school. This is a choice of those who
preferred to perform exercises outside
their house, within the community, in
the park, or in the school
2.Core Strength
This goal is beneficial to those with poor posture
or back problems. It focuses on core muscles
which refer to all the muscles around the middle
of the body and not just abdominal. This means
that the routines will concentrate on core muscles
which includes abdominal muscle, internal and
external obliques, erector spinae, and other
muscles around the hip joint which have a
massive effect on the pelvis.
3.Lower and Upper Body Strength
This goal is great for people with very specific goals that
require a degree of strength.It can also be used by
anyone who just finds it difficult doing strength tasks. It
is great for people rehabilitating form injury. The
routines focus on large muscle groups in the upper body
with particular concentration on the muscles of the
middle, upper back, chest shoulders and arms. If
rehabilitation purposes, as a cautionary measure, check
with your doctor before performing the routines, for
these may increase the risk of injury.
4.Full Body Strength
This is best for people who want to be stronger
through various range movements or for those with
specific goals that require a degree of stength
through the whole body. This is a great for people
who are aiming for full body balance rather than
development of the upper and lower body. This is
focused on a combination of upper and lower
exercises, they are performed in the same training
program.
5.Posture
This is beneficial for anyone who spends
more than four hours a day in a seated
position and develop bad posture. When
performed correctly, it will help create
good alignment to the skeletal system as
it helps balance muscle strength and
length
6.Weight Loss
This is good for people who have a
fair amount of weight to lose and are
willing to work hard to achieve
weight loss. It is keeping your heart
rate up and promote muscle growth
to help daily calorie burn.
7. Dynamic Speed
This goal will help to develop full body
coordination by using large compound
movements to produce a more athletic body,
allowing for improved sporting ability. These
routines will particularly beneficial to people
who participate in sports that require
dynamic speed as part of the game
8.Muscular Endurance
This goal covers almost every muscle of
the body. It is most beneficial to anyone
trying to improve his or her ability to
exercise for prolonged period of time.
This could be for those participating in
marathons, soccer, cycling, or brisk
walking for an extended period of time.
Component Specific Fitness Program
a. Cardiovascular endurance is the
mainstay in any fitness program. It is
usually focused on the larger muscles
of the body and include activities
like walking, jogging, cycling,
swimming, hiking etc.
b. Muscular Strength and Muscular
Endurance refers to the muscle’s ability
to generate maximal force and be able to
sustain this given force over an extended
period of time. Strength and endurance
can be improved through exercises that
require muscle to lift, push or pull
against a resistance.
c. Flexibility refers to the range
of motions available in a joint.
These are several stretching
exercises that can improve
flexibility.
Starting your Fitness Plan
a. Evaluating General Fitness Goals.
You may choose between a fitness-for-
health plan, suits who wants health
benefits of basic fitness and fitness-for-
skills plan, is designed for individuals
who want to refine and improve skills
needed for a specific sport or activity.
b. Assessing Fitness Needs. You may
choose test that will assess health
related fitness components.
c. Planning Your Own Program. Start
deciding which physical activities or
sports you will undertake
Training Principles
1.Overload Principle- it relies on the
premise that to improve, the muscle
must produce work at a level that is
higher than its regular work load.
With the need to cope with the new
level of work, the body adjust
accordingly.
2.Progressive Principle- it is a gradual
increase in exerting effort or load
that is done not too slowly, nor too
rapidly. This means that as the body
adapts to the initial overload, the
overload must be adjusted and
increased gradually.
3.Specificity Principle- suggests that
overloading must specifically train a
desired body part for it to improve.
Select exercises with emphasis on
stretching out the muscles and
joints. Use the appropriate type of
exercise that directly improves your
target muscles.
4.Principle of Reversibility- this shows
that benefit and changes achieved
from overload will last only if
training is continuous. This means all
gains due to exercise will be lost if
one does not continue the exercise.
5.Recovery Principle - An athlete
needs rest and recuperation for the
body to adjust properly. Adaptation
to physical activity occurs gradually
and naturally, but time must be
allowed for the body to regenerate
and build.
6. Variation Principle - Adaptation
can be maximized by varying physical
activity. An athlete may hit plateau
with a constant, unchanging routine.
Sometimes, repetitive stress injuries
might develop out of the same
routine performed over and over
again
7.Individualization Principle - No one
person is totally alike. Each individual
has a certain unique set of physical
characteristics. Therefore some training
or exercise programs are tailored-made
for certain individuals, especially for
those with specific needs, strengths, or
limitations and conditions.
8.Maintenance Principle - Exercise
must be regular for fitness to be
maintained. By following all the
other principles, taking into
consideration the principles of FITT,
one can maintain a healthy level of
fitness.
9. Regularity- means that for
exercise to be effective in
developing fitness, it must be
done frequently enough, with
enough intensity at a sufficient
period of time
.Directions: Find and encircle the words in the grid that pertains to training principles. Words can go horizontally, vertically and
diagonally.
 SUMMATIVE EVALUATION
A.TRUE or FALSE Directions: Write TRUE if the
statement is correct, and write FALSE if the statement is
incorrect. Write your answer in space before each
number.
________1. Effective training takes time and patience.
________2. FITT stands for Frequency, Intelligence,
Time and Type.
________3. The body will be able to maintain level of
fitness without maintaining exercises.
________4. There must be body weight exercises to
________5. Stress injuries might be
developed if out of the same routine
performed over and over again.
________6. There must be a stretching
program to increase flexibility like
sprinting.
________7. Training programs are tailored-
made for individuals with specific needs,
________8. Cardiovascular endurance
usually focused on larger muscles of the
body.
________9. Engaging zumba program
helps one to maintain healthy level of
fitness.
________10. Dance is not considered as
healthy physical activity.
B. Scrambled Sentences
Directions: Arrange the jumbled
words to form the correct sentence
about fitness goals and on how you
start your fitness plan. Write your
answer on the space provided for
each item.
1.fitness goals / and/ evaluating
general/fitness-for-health plan/
fitness-for skill plan/ is between a/
________________________________
________________________________
_____________
2.exercise/to/ when/deciding/
and/ where/
____________________________
____________________________
_____________________
3.with poor posture/ core
strength/ to those/ or back
problems/ is beneficial/
___________________________
___________________________
_______________________
4.by using large/ compound
movements/ will help/ dynamic
speed/ to develop/ full body
coordination/
_______________________________
_______________________________
_______________
5.who are unsure/ for beginners/
is excellent/of their fitness goals/
foundation fitness/
_____________________________
_____________________________
___________________
 Module 3
Engages in moderate to vigorous
physical activities (MVPAs) for at
least 60 minutes most days of
the week in a variety of settings
in- and out-of school
Physical activity means movement of the body
that uses energy. Walking, gardening, briskly
pushing a baby stroller, climbing the stairs,
playing soccer or dancing the night away are all
good examples of being active. The term "physical
activity" should not be confused with "exercise",
which is a subcategory of physical activity that is
planned, structured, repetitive, and aims to
improve or maintain one or more components of
physical fitness.
Beyond exercise, any other physical
activity that is done during leisure
time, for transport to get to and
from places, or as part of a person’s
work, has a health benefit. Further,
both moderate- and vigorous-
intensity physical activity improve
health.
There are different levels of physical
activity.
Light Physical Activity
Moderate Physical Activity
Vigorous Physical Activity
It is important to encourage young people to
participate in physical activity that is
appropriate to their age, that makes them
happy, and offers a variety.
What is Moderate to Vigorous Physical Activity?
The first thing to understand about the 60-
minute guideline: It refers to 60 minutes of
moderate-to-vigorous physical activity,
commonly abbreviated as MVPA.
Moderate physical activity refers to activities
equivalent to brisk walking or bicycling. Vigorous
physical activity produces large increases in
breathing or heart rate, such as jogging, aerobic
dance or bicycling uphill.
Moderate activity requires a moderate amount of
effort and raises your heart rate to a degree that
you notice it, but your breathing stays more or
less steady. Vigorous activity demands a large
amount of effort that raises your heart rate
considerably and forces you to breathe intensely.
By that definition, a lot of things may qualify as
physical activity—everything from free play and
sport participation to household chores and
active transportation.
BENEFITS OF MODERATE TO VIGOROUS PHYSICAL
ACTIVITY IN P.E
Engaging students in moderate to vigorous
physical activity (MVPA) in P.E. prepares them to
lead physically active lives and can improve
health and academic outcomes.2 Physical activity
does not have to compete with educational
goals; in fact, it can help students learn content
by enhancing concentration skills and on-task
behavior.
Increasing MVPA in PE has the greatest potential for
increasing health benefits for most students as it
generates more energy expenditure; contributes to
obesity prevention and muscular and bone
development; reduces anxiety and stress; improves
self-esteem, mood and concentration; and reduces the
risk of chronic disease.Activity-focused PE can
contribute to academic performance, improved
attendance and positive classroom behavior.Increasing
MVPA in PE provides more opportunities to meet other
PE goals such as motor development, increased fitness,
skill enhancement and positive social interactions.
HOW MUCH OF PHYSICAL ACTIVITY IS RECOMMENDED?
WHO recommends:
Children and adolescents aged 5-17years
•Should do at least 60 minutes of moderate to
vigorous-intensity physical activity daily.
•Physical activity of amounts greater than 60
minutes daily will provide additional health
benefits.
•Should include activities that strengthen muscle
and bone, at least 3 times per week.
Adults aged 18–64 years
Should do at least 150 minutes of moderate-intensity
physical activity throughout the week, or do at least 75
minutes of vigorous-intensity physical activity throughout
the week, or an equivalent combination of moderate-
and vigorous-intensity activity.
For additional health benefits, adults should increase
their moderate-intensity physical activity to 300 minutes
per week, or equivalent.
Muscle-strengthening activities should be done involving
major muscle groups on 2 or more days a week .
Adults aged 65 years and above
Should do at least 150 minutes of moderate-
intensity physical activity throughout the week, or at
least 75 minutes of vigorous-intensity physical
activity throughout the week, or an equivalent
combination of moderate- and vigorous-intensity
activity.
For additional health benefits, they should increase
moderate-intensity physical activity to 300 minutes
per week, or equivalent.

Those with poor mobility should
perform physical activity to enhance
balance and prevent falls, 3 or more
days per week.
Muscle-strengthening activities should
be done involving major muscle groups,
2 or more days a week.
TRUE OR FALSE:
Directions: Write TRUE if the statement is correct and
FALSE if it is incorrect. Write your answer on the space
provided.
_____1. Children and adolescents aged 5-17years should
do at least 60 minutes of moderate to vigorous intensity
physical activity daily.
_____2. Metabolic Equivalents (METs) are commonly used
to express the intensity of physical activities.
_____3. Walking slowly is an example of Moderate physical
activity.
_____4. Weight Loss should be the most important goal
of fitness and exercise.
_____5. You should do warm-up before exercising.
_____6. Vigorous physical activity refers to activities
equivalent to brisk walking or bicycling
_____7. Physical activity improves Cardiorespiratory
condition, Muscular capacity, Cognitive function
_____8. In order to be beneficial for cardiorespiratory
health, all activity should be performed in bouts of at
least 10 minutes duration.
_____9. Jogging is an example of Vigorous physical activity.
_____10. Even moderate exercise reduces the risk of heart
disease, diabetes, hypertension, and obesity.
_____11. Crunches and sit-ups are the best way to lose belly fat.
_____12. Moderate physical activity produces large increases in
breathing or heart rate, such as jogging, aerobic dance or
bicycling uphill.
_____13. Working out at a gym will provide the best results.
_____14. MVPA stands for Mobile to Virtual Physical Attachments
_____15. Strength training, such as lifting weights, will result in
a bulky appearance.
 SUMMATIVE EVALUATION
A. Directions: Encircle the letter of the correct answer.
1. How much moderate physical activity does an adult need?
a. 30 minutes a week b. 50 minutes a week c. 75
minutes a week d. 150 minutes a week

2. Physical activity is good for:

a. Preventing bone loss
b. Helping manage stress
c. Helping you fall asleep quickly and sleep well
d. All of the above
3. Which of these is considered exercise?
a. Dancing b. Gardening c. Pleasure walking d. All of the above
4. The best home workout is:
a. An exercise video b. A TV exercise program
c. A walk around your neighborhood d. All of the above
5. What does the acronym MVPA stands for?
a. Manly Valor Per Atrocity
b. Mirroring to Visualize Physical Appearance
c. Moderate to Vigorous Physical Activities
d. Mobile to Virtual Physical Attachments
6. Which of these is NOT a vigorous aerobic activity?
a. Brisk walking b. Gardening c. Swimming
d. Roller skating
7. Which of the following is a type of light physical activity?
a. Hiking b. Jogging c. Soccer game d. Walking slowly
8. To help keep you on track with physical activity, it's
important to:
a. Set an activity goal
b. Create an activity calendar
c. Get proper shoes and clothes
d. All of the above
9. What activity refers to activities equivalent to brisk
walking or bicycling?
a. Easy physical activities
c. Vigorous physical activities
b. Moderate physical activities
d. Reinforcing physical activities
10. Which of the following is a type of vigorous physical
activity?
a. Hiking b. Fishing sitting
c. Tennis doubles d. Walking slowly