Hope 1 Week1 2

WORKSHEET
Learning Area: Health Optimizing Physical Education 1 Grade Level: Grade 11

Instructor: Teaching Dates: Week 1-2
I. OBJECTIVES:
Content Standards Performance Standards

The learner demonstrates understanding The learner leads fitness events with
of fitness and exercise in optimizing one’s proficiency and confidence resulting in
health as a habit; as requisite for physical independent pursuit and in influencing
activity assessment performance and as a others positively.
career opportunity.
Learning Competencies
At the end of the session, learners are expected to self-assess health-related fitness (HRF) status,
barriers to physical activity assessment participation and one’s diet.
II. CONTENT:
Exercise for Fitness
TOPIC: Health-Related Fitness
Status Concept Development
The way in which an individual life is called lifestyle. This includes the typical patterns of an
individual’s behavior like every day routine at home, in school, or at work; eating, sleeping, and exercise
habits, and many others. These patterns of behavior are related to elevated or reduced health risk.
Managing your lifestyle entails making modifications in your routine especially in those aspects
that elevate health risks. Food choice, physical activity, and eating habits are some of the aspects of your
lifestyle that can be modified to improve it. These modifications should be done gradually, like reducing
the intake of fatty food, getting up to reach for something instead of asking someone to get it for you, or
walking faster and more often. The idea is that for health risks to be reduced, changes in your lifestyle
should be made.
The other variables in your lifestyle, however, can be modified to achieve a healthier life. Such
variables include nutrition, body weight, physical activity, and health habits. Modifying your eating habits
can aid you in managing your weight. Opting for more nutritious food can help lessen health risks and
improve your physique. Some of the common tips in weight management are including fruits and
vegetables in your meals, reducing intake of sweets, preparing your meals in a healthier way, and
decreasing portion sizes.
An unhealthy lifestyle brings with it certain diseases that can shorten your lifespan. These diseases,
known as non-communicable diseases (NCDs), are not transmitted from person to person, yet kill more
than 36 million people each year. Also called chronic diseases, they are of long duration, and are generally
of slow progression. The four main types of NCDs are cardiovascular diseases (like enlargement of the
heart and hypertension), cancer, chronic respiratory diseases (such as chronic obstructed pulmonary disease
and asthma), and diabetes.
What is FITNESS?
In a nutshell, fitness is defined as the state of being physically fit and healthy. "Fitness" is a
broad term that means something different to each person, but it refers to your own optimal health and
overall well-being. Being fit not only means physical health, but emotional and mental health, too.
There are five areas of health related fitness. They are heart and lung endurance or
cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Heart
and lung endurance or cardiovascular endurance is the ability to exercise the entire body for long periods of
time.
Example physical exercises for health-related fitness:
BMI: 52 kg_ 52kg = 19.12 _
(1.65m)(1.65m) 2.72m normal weight

ACTIVITY 1: SELF - ASSESSMENT
Read the following statements carefully and put a check mark ( ) on the statements that apply to
you.
1. 9.
I engage in physical activities for I spend quality time with

at least 30 minutes several days a family, friends, and others in
week. my social circle.
2. 10.
I engage in physical activities I try to eat vegetables and

that challenge my heart rate. fruits as much as I can.
3. 11.
I do not stress myself about I take note of what food labels

schoolwork deadlines. say.
4. 12.
I make sure I have my own I do not easily fall for fads and
personal time hypes on TV about fitness,
health, and nutrition.
5. 13.
I take care of the environment I have a first aid kit handy and I
by doing small deeds such as know how to use it.
throwing my trash into trash bin.
6. 14.
I do warm-up stretching and I always find time to do leisure

cooling down exercises. activities.
7. 15.
I assess my physical fitness I manage my time well,

level and my participation in allotting ample time for
physical activities. schoolwork, leisure, and rest.
8. 16.
I wear a seatbelt whenever I I am conscientious with what I

occupy the front seat of the eat.
car.
Let’s see how you scored in the self-assessment. Count the number of check marks to know your
healthy Lifestyle Assessment rating.
Excellent 13-16
Good 9-12
Fair 5-8
Needs Improvement 0-4

Activity 2: WEIGHT, THERE’S MORE! Healthy or Unhealthy
Group the following eating habits into two categories. Category A (Healthy) and Category B (Unhealthy).
Write your answers inside the shape intended for each of the category.
1. Eating fruits daily. 6. Eating meat products moderately.

2. Eating in moderation. 7. Choosing to eat home-cooked meals
rather than buying foods outside.
3. Skipping meals on a regular basis. 8. Leaving out vegetables when eating
4. Consuming sweets uncontrollably. sinigang.
5. Substituting water for rice. 9. Minimizing intake of deep fried food.
10. Drinking beverages, like softdrinks, as the
first option.
HEALTHY
UNHEALTHY
Activity 3: Let’s get PHYSICAL! Do this for week one (1) and week two (2).
Check each day if you have done the health-related fitness. For body composition, compute your BMI and
classify it. Write the time when you do the exercise.
Health Related Fitness (HRF) SUN MON TUE WED THUR FRI SAT
CARDIOVASCULAR ENDURANCE
MUSCULAR ENDURANCE
MUSCULAR STRENGTH
FLEXIBILITY
Compute your BMI here:

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WORKSHEET

Learning Area: Health Optimizing Physical Education 1 Grade Level: Grade 11

Content Standards Performance Standards

Exercise for Fitness

TOPIC: Health-Related Fitness

Status Concept Development

Example physical exercises for health-related fitness:

BMI: 52 kg_ 52kg = 19.12 _

(1.65m)(1.65m) 2.72m normal weight

I engage in physical activities for I spend quality time with

I engage in physical activities I try to eat vegetables and

I do not stress myself about I take note of what food labels

I do warm-up stretching and I always find time to do leisure

I assess my physical fitness I manage my time well,

I wear a seatbelt whenever I I am conscientious with what I

Needs Improvement 0-4

1. Eating fruits daily. 6. Eating meat products moderately.

Compute your BMI here:

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