SHS

Physical Education and

Health 2
Module 7
Physical Education and Health 2
Module 7
First Edition, 2020

Copyright © 2020
La Union Schools Division
Region I

All rights reserved. No part of this module may be reproduced in any form
without written permission from the copyright owners.

Development Team of the Module

Author: Eduardo P. Arevalo Jr., T I

Editor: SDO La Union, Learning Resource Quality Assurance Team
Illustrator: Ernesto F. Ramos Jr., P II

Management Team:

ATTY. Donato D. Balderas, Jr.

Schools Division Superintendent
Vivian Luz S. Pagatpatan, Ph.D
Assistant Schools Division Superintendent
German E. Flora, Ph.D, CID Chief
Virgilio C. Boado, Ph.D, EPS in Charge of LRMS
Delia p. Hufalar, Ph.D, EPS in Charge of MAPEH
Michael Jason D. Morales, PDO II
Claire P. Toluyen, Librarian II
 Target

It appears that in the new normal, we will be staying at home as much as

possible to avoid public places and contact with too many people. This is already a
change for those who are used to attending events and socializing All because of the
COVID-19 Virus. Stopping the spread of COVID-19 may take unprecedented changes to
daily routines, but staying healthy through it all is still a priority. Physical activity is
essential to optimal health, so it is a good idea to prepare for working out on your
own.

In the past modules, you have tackled different fitness-related principles

involving physical activities as well as the different fitness components relevant to
improving one’s health. Specific physical movements and their targets are no longer
new to you.

This module will provide you with information and activities that will help you
understand methods in developing individual/group physical activity, determining
the factors as basis in developing home based physical activity, and Participate in a
self-organized home-based fitness activity.

After going through this module, you are expected to attain the objectives:

Learning Competency:
Participates in an organized event that addresses health/fitness issues and concerns.
(PEH11FH-Ik-o-13)

Subtasks:
1. Define what is short term and long term for workout goal
2. Discuss the methods in developing individual/group physical activity
3. Organize a home-based physical activity with evaluation together with the family
4. Classify the different factors as basis in developing home based physical activity
 Pre-Assessment

Direction: Read each statement carefully and choose the letter of the best answer.
Write the CAPITAL LETTER of your choice. (15 points)
______1. Which type of activity requires group of muscles to work or hold against a
force or some weight?
A. Bone Strengthening Activities
B. Muscular Endurance Activities
C. Muscle Strengthening Activities
D. Cardiovascular Strengthening Activities

______2. Which among the given exercises could not be considered as a

cardiovascular
endurance activity?
A. Cycling C. Push Up
B. Jogging D. Walking

______3. Which among the activities is considered a muscular endurance activity?

A. Arm Stretching C. Running
B. Planking D. Weight Lifting

______4. Sleep is essential to everyone’s health. Which is a good habit in managing

sleep?
A. Internet Obsession C. Getting to Bed on Time
B. Bulk Meal Before Sleep D. Staying Up All Night Long

______5. Before doing an extensive activity, one needs the right kind of food. Which is
being defined by the statement?
A. Distracted Eating C. Fueling for Performance
B. Emotional Eating D. Social Eating

______6. All conditions given below are symptoms of stress EXCEPT for one.
A. Disturbed Mind Setting C. Sleeplessness
B. Relaxed Concentration D. Lack of Focus

_______7. Which should you consider measuring to get your BMI?

A. Height C. Weight
B. Muscle Mass D. A and C only

_______8. Which of the following health related components refers to the ability of the
muscle to continue to perform without fatigue.
A. Muscle Strength C. Muscle Endurance
B. Cardiovascular Endurance D. Flexibility

_______9. Juan is an athlete and about to compete tomorrow, which type of eating is
appropriate for him?
A. Emotional Eating C. Fueling for Performance
B. Distracted Eating D. Social Eating
______10. Anna wants to improve her body strength, which exercise must she choose
to perform?
A. Biking C. Weight Lifting
B. Running D. Long Distance Walking

______11. After a year, Bong improved his arm strength by gradually adding weight
on his arms during exercise. Which principle of physical activity applies to
best support this scenario?
A. Overload C. Specificity
B. Progression D. All of the Above

_______12. Which of the following is NOT an indication of Dehydration?

A. Evaporation C. Thirst
B. Sweating D. Urination

_______13. Based on the FITT principle, intensity is the rate or level at which the
activity is performed. Which among the simple terms help define intensity?
A. Effort C. Number of Times
B. Duration D. Type of Activity

_______14. Just few days before competitions, athletes are given lower intensities of
physical exercise allowing their bodies to recover. What are they trying to
avoid?
A. Hyperthermia C. Overtraining
B. Hypothermia D. Sleeplessness

_______15. Maria, a teenage girl, is a highly inactive person but does not have any
physical or medical health issues. One day she realized she needs to be
physically active. Which type or level of activity can she best start with?
A. Light C. Vigorous
B. Moderate D. High
LESSON Developing Home Based Family Workout and
1 Evaluation

Exercise is a physical activity that is planned, structured and repetitive for the
purpose of conditioning any part of the body used to improve health and maintain
fitness. Generally, you work up a sweat, breath heavy and increase your heart rate
during exercise.
Gym is a usual place where people exercise. But there are many reasons you may
want to avoid the gym. With the recent coronavirus pandemic, many people are
concerned about going to the gym, while others simply want to maintain an exercise
regime while they may have limited ability to travel outside their homes

Jumpstart

The novel coronavirus disease 2019 (COVID-19) seems to be having a major

impact on physical activity behaviors globally. The pandemic has forced many
people around the world to stay at home and self-isolate for a period of time.
WHO recommends 60 min/day of moderate-to-vigorous physical activity for 6–
17-yr-olds, and 75 minutes per week of vigorous or 150 minutes per week of
moderate physical activity for adults and elderly, including 3 and 2 days per
week, respectively, with muscle and bone strengthening? Practical
recommendations for staying active at home, with aerobic exercise training on a
bike or rowing ergometer, bodyweight training, dance and active video gaming,
can aid to counteract the detrimental physical and mental side-effects of the
COVID-19 protective lifestyle regulations. This commentary provides useful
information on home-based physical activity or home-based exercises for
sedentary people across the lifespan, including children and adolescence, that
can be undertaken during the present pandemic or other outbreaks of infectious
disease. Thus, we can help each other have a healthy lifestyle and at the same
time have a family activity or bonding by home-based family work-out. In
addition to these we can also evaluate one another’s mental health by having
conversation while doing
the said activity.

CREATING YOUR OWN HOME-BASED WORKOUT

In the past modules, you have tackled different fitness-related principles involving
physical activities as well as the different fitness components relevant to improving
one’s health. Specific physical movements and their targets are no longer new to you.
You can now create your own home-based workout for your family with your earned
knowledge.

Activity 1: My Home-based workout plan

Direction: Read carefully. Fill out the boxes of what is being asked.
Note: Examples are given as a guide.
 Gather Your Name of the Signature of the
Participants participants Participants.
(List down at least 5)
It is very important to
encourage your family Ex. Cardo Dalisay Cardo Dalisay
members and/or anyone 1.
staying at home with you
to actively participate in 2.
this workout as it will
benefit one’s health 3.
enormously
4.

5.

A. Short-term goals: B. Long-term goals:

Start with small goals These are large goals that
 Know your Target that you can reach you want to reach in 6 to
pretty easily. It's easier 12 months. It will help
You probably know to stay with something you stay motivated if you
already that setting when you have success track your progress and
workout goals is early and often. update your goals as you
important, but did you move forward.
realize that there are Write your short-term Write your long-term
both short-term and goal. goal.
long-term fitness goals
that you need to set?

 Choose Your List down the activities Example: Muscle

Muscular and that you think will best Strengthening – Push Up
Cardiovascular suite your physical Cardiovascular
Strengthening Exercises exercise. Indicate at Strengthening – Aerobics
least, three (3) for muscle
strengthening exercise
and one (1) for
cardiovascular.
 LESSON Self-Organized Home-Based Fitness
2 Activity

Everyone can relate how important practice is specifically in learning or

reinforcing the concepts we learn whether it is school, college, sports, extracurricular
or general life lessons.

And, that is precisely why, we really appreciate what Altis Turner had to say; “The
more you practice the better you’ll be, the harder you train the great in you they’ll
see”

Discover

Performing Your Self-Organized Home-Based Fitness Activity

On this part, you will perform your own created home-based fitness activity with
your family members or with anyone staying with you at home. Be reminded to
document your performance and take pictures to serve as your mode of verification.
Please read the directions and the rubrics for the activity.
Directions:
• Performance must include the exercises chosen in Lesson 1.
• Performance shall not be more than 30 minutes as you and your co-performers
are considered beginners.
• The more the performers, the better but social distancing and other safety
measures must be observed in accordance with the Covid-19 safety protocol.
• Cardiovascular exercise must cover at least 50% of the performance.

Explore
Activity (Family Social Dis-Dancing)
During “New Normal” Policy, one of the recommendations to minimize the spreading
of infection is to stay at home as long as vaccines and cure are not yet ready.
Typically, these focus on self-isolation to reduced social contact, and scrupulous
hand hygiene. However, it is strongly advisable to still engage in physical activities in
order for us to be more fit, healthy and stronger to fight this kind of virus. As we all
know, we Filipinos have strong family ties and we also have the attitude to be always
optimistic and fun-loving person. Since we have these attitude, then it is more fun to
try to have exercise activities together with the family members like Zumba, dancing,
circuit training, or the likes, as long as you follow the “New Normal” Policies that’s
why the name of our activity is Family Social Dis-Dancing which we adapt form Eat
Bulaga of GMA 7.

Record a video showing you with your family members or people at home doing
physical activities or illustrate an example of family or group doing the said activity.
Please be guided with the guidelines used in Dis-Dancing segment of GMA 7.

Deepen

Check the items that best describe your activities and practices.
________1. I play different sports regularly.
________2. I enjoy participating in recreational activities.
________3. I eat a balanced diet every day.
________4. I express my emotions in healthy ways.
________5. I sleep early at night and get up early in the morning.
________6. I enjoy discovering new things during this pandemic time.
________7. I face life challenges positively.
________8. I share my thoughts and feelings with my parents and siblings.
________9. I do not smoke and engage in other vices.
________10. I enjoy doing hobbies either alone or with my family or friends.
________11. I can decide for myself.
________12. I welcome and appreciate constructive criticisms.
 Gauge

Read each item carefully and choose the letter of the correct answer. Write the
CAPITAL LETTER of your answer before the number. (15 points)
_______1. The following are cardiovascular endurance activities EXCEPT?
A. Cycling C. Push Up
B. Jogging D. Walking

_______ 2. Which exercise is best for Maria if she wants to improve her body strength?
A. Biking C. Weight Lifting
B. Running D. Long Distance Walking

________3. This requires a group of muscles to work or hold against a force or some
weight.
A. Bone Strengthening Activities
B. Muscular Endurance Activities
C. Muscle Strengthening Activities
D. Cardiovascular Strengthening Activities

________4. Pedro is an athlete and about to compete the next day. What type of
eating should he consider in this situation?
A. Emotional Eating C. Fueling for Performance
B. Distracted Eating D. Social Eating

_______5. Which is the BEST ROUTINE in managing sleep?

A. Internet Obsession C. Getting to Bed on Time
B. Bulk Meal Before Sleep D. Staying Up All Night Long

_______6. Dehydration refers to excessive loss of water from the body, which of the
following is NOT an indication of dehydration?
A. Evaporation C. Thirst
B. Sweating D. Urination

_______7. Which of the following activities is NOT related to muscular endurance?

A. Arm Stretching C. Running
B. Planking D. Weight Lifting

_______8. After a year, Jose improved his arm strength by gradually adding weight on
his arms during exercise. Which principle of physical activity applies to best
support this scenario?
A. Overload C. Specificity
B. Progression D. All of the Above
_______9. Which of the following conditions is NOT a symptom of stress?
A. Disturbed Mind Setting C. Sleeplessness
B. Relaxed Concentration D. Lack of Focus

______10. Just few days before competitions, athletes are given lower intensities of
physical exercise allowing their bodies to recover. What are they trying to
avoid?
A. Hyperthermia C. Overtraining
B. Hypothermia D. Sleeplessness

______11. Everyone needs the right kind and amount of food before an extensive
activity. What type of eating is applied in this situation?
A. Fueling for Performance C. Social Eating
B. Emotional Eating D. Distracted Eating

_________12. Based on the FITT principle, intensity is the rate or level at which the
activity is performed. Which among the simple terms help define intensity?
A. Effort C. Number of Times
B. Duration D. Type of Activity

________ 13. Which of the following is the ability of the muscle to continue to perform
without fatigue?
A. Muscle Strength C. Muscle Endurance
B. Cardiovascular Endurance D. Flexibility

________14. Gloria, a teenage girl, is a highly inactive person but does not have any
physical or medical health issues. One day she realized she needs to be
physically active. Which type or level of activity can she best start with?
A. Light C. Vigorous
B. Moderate D. High

________15. What factor/s would you consider measuring to get your BMI?
A. Height C. Weight
B. Muscle Mass D. A and C only
Answer Key
References:
The K12 blogger. (2018). The Importance of Practice in Learning.
https://playablo.com/Blog/the-importance-of-practice-inlearning

Healthwise (2015). Exercise: Setting Goals to Get Active. https:

//www.cardiosmart.org /~/media/Documents / Fact %20Sheets
/en/abk5619.ashx

Ralph Roberts (April 2014). Training: Short-Term Fitness Goals vs Long-Term

Fitness Goals. https://ralphrobertspersonaltrainer.com/short-term-fitness-
goals-vslong-term-fitness-goals

Natalie Stein. (March 24,2020). COVID-19 and Exercise: Staying Active while Socially
Distancing. https://www.lark.com/blog/covid19-and-exercise/

The K12 blogger (October 4, 2018). The Importance of Practice in

Learning.https://playablo.com/Blog/the-importance-of-practice-inlearning