QUARTER 1 - HEALTH OPTIMIZING PHYSICAL EDUCATION 1

Name: Hanna Gabrielle O. Supnet Grade & Section: Gr. 11 - FFO

WRITTEN TASK 1
Learning Task 3: My Week Ago (page 15)
Evaluate your weekly physical activities by filling in the table below. Identify the physical activity, its type
and domain. On the fourth column, give your reason/s why you did the activity. Lastly, write how long you
were able to do the activities on the last column. Write three activities per day.

Week 1
Type of Physical Reason/s of doing the
Day 1-7 Physical Activity Domain Duration
Activity Activity
Monday Walking, dancing, Aerobic Leisure, Because I enjoy it, and 1-2 hours
stretching Transportation Also a means of
transportation.
Tuesday Writing, lifting books, Muscle- Leisure, Because it is my task Half the day
washing the dishes strengthening occupational
Writing, dancing, Aerobic Leisure Because I have free time 1-2 hours
Wednesday
walking
Thursday Climbing the stairs, Muscle- Leisure, A means of 2-3 hours
writing, walking strengthenin Transportation transportation
Friday Running, playing endurance Leisure, I was invited by my friends,
Almost 5 hours
badminton, washing the Domestic and it is my duty to do
dishes chores.
Saturday Sweeping the floor, Muscle- Domestic It is my duty to do chore Half the day
wiping windows, strengthenin
changing bedsheets.
Sunday Moping the floor, Muscle- Domestic, It is my duty to do chores. Half the day
writing, washing strengthenin Occupational
dishes

WRITTEN TASK 2
Learning Task 2: My Week Ahead (Page 15)
Create a Physical Activity Plan for one week. Include the components of Health Related Fitness and
Skills Related Fitness and the food you prefer to eat in your plan. The table below will serve as your
matrix.

Week 1
Health Skills
Type of
Day Physical Related Related
Physical Domain Duration Meal Remarks
1-7 Activity Fitness Fitness
Activity
Components Components
Jumping endurance leisure Cardiovascular Balance
am jacks Endurance
Mon
walking endurance Transpor- Body Coordination
pm tation Composition

stretching aerobic leisure Flexibility Balance

am

Tue Dancing aerobic leisure Body Coordination

pm Composition

walking aerobic Transpor- Body Coordination

am tation Composition
Wed
Washing Muscle- Domestic Muscular Coordination
pm dishes strengthening Endurance

Stretching aerobic leisure Flexibility Balance

am

Thurs Sweeping Bone Domestic Muscular Coordination

pm the floor strengthening Endurance

Dancing aerobic leisure Body Coordination

am Composition
Fri
Writing Bone leisure Muscular Coordination
pm strengthening Endurance

Badminton endurance leisure Cardiovascular Power

am Endurance
Sat
Washing Muscle Domestic Muscular Coordination
pm clothes strengthening Endurance
 Jogging endurance Transpor- Cardiovascular Power
am tation Endurance
Sun
Writing Bone leisure Muscular Coordination
pm strengthening Endurance

WRITTEN TASK 3
Learning Task 3: LET’S DO THIS (Page 24)
Directions: Perform each activity at a time and fill out the table below with the required
information.

Describe the activity 5-minute walking 4- minute 3- minute jumping

based on the following: around home Sweeping floors jacks
How did you feel? I feel relaxed More energetic Exerted, quite tired

How was your breathing? Normal Normal Fast,

How much did you sweat? Did not sweat at all Slightly sweaty Very sweaty
Did you have difficulty speaking? No No Yes, because I am out of
breath.

Reflection: (WRITTEN TASK 3)

1. Which among the three (walking around, sweeping floor, 3-minute jumping jacks) is
considered:
a) Light activity: sweeping floor
b) Moderate activity: walking around
c) Vigorous Activity: 3-minute jumping jacks

WRITTEN TASK 4
Learning Task 2: MY FITNESS PROGRAM (page 25)
Directions: Create your own fitness program using the F.I.T.T principle. Ask your family members to
participate in performing the exercise. Before you start, make sure that your cellular phone is ready to record
your video.

FITT Goals Frequency Intensity Type Time

Parts of the (Indicate days of Light, Moderate – Kind of Total fitness plan not
Fitness Plan THE week) Vigorous exercises, selected less than 60 min
physical activities

Warm-up 3-4 days (every other

light Jogging, yoga
day)
Workout Twice a week Moderate to Squats, plank,
vigorous curl-ups
1 to 5
Cool down Almost every week light Walking,
stretching

WRITTEN TASK 5

Learning Task 4: Statement Completion (page 33)

1. I discovered that exercise is extremely beneficial to our health. And exercise is not just about
work-out routines, but it also includes house-hold chores, and everyday activities.

2. I discovered that the four techniques in getting the heart beat per minute are apical site,
carotid pulse site, radial pulse site, and temporal pulse site.

3. I believed that muscular strength and bone strengthening exercise are exercises or activities
the drive your bones and muscles to work, force, and resist.
4. I learned that moderate and vigorous physical activity requires different amount of effort.
Vagarious activities require a large amount of energy and effort, while moderate activities only
require a minimal amount.

5. Being physically fit can be about being able to do works, activities or exercises properly and
on full performance, without feeling fatigue or weakness.

PERFORMANCE TASK 1 – Health-Related Fitness Test – Write your score in the FITNESS
TEST SCORE CARD inserted in your module. (Refer to pages 6-9 for the instruction)

PERFORMANCE TASK 2 – Skill-Related Fitness Test – Write your score in the FITNESS
TEST SCORE CARD inserted in your module. (Refer to pages 9-13 for the instruction)
NOTE 1: Supervision of your parents/guardian while doing the activity is a must.
NOTE 2: Start your activity in Warm Up and end it into Cooling Down.

PERFORMANCE TASK 3
Learning Task 6: MY DAILY PHYSICAL ACTIVITY LOG (page 33)
From the record of your Physical Activity Log for the week, put it under MODERATE
INTENSITY if the activity you’ve done requires moderate amount of effort or
VIGOROUS INTENSITY if it requires large amount of effort and causes rapid breathing.
You may add another column for your answer

MODERATE INTENSITY VIGOROUS INTENSITY

1. squats 1. jogging
2. walking 2.jumping jacks
3.stair climbing 3. planking
4. 4. Curl-ups
5. 5.

Questions:
1. What did you notice about the data recorded in your Daily Physical Activity Log?
It has a lot of activities that will help me in being physically fit. Including the domestic,
occupational, and transportation activities that I do, are included in the things that are
beneficial for me.

2. Do you consider yourself as a physically fit person? Why? Yes, because I am able to finish
and accomplish many task or works without difficulty or weakness. I can do many things on my
full strength and performance.

PERFORMANCE TASK 4
Daily Logging of your physical activities in the PHYSICAL ACTIVITY LOG. Form is inserted in
your module.
Note: You are responsible to reproduce the Physical Activity Log Form you received to be used
for the whole semester. Rubrics for this task should be given via Messenger by your subject
teacher.

GENERAL REMINDERS: Warm Up Exercises should be done first to condition your body
before beginning any physical activities, and Cool Down should be done afterwards.
Adult/parental/guardian supervision is required during the conduct of physical activities.
***One PA Log per week, so you have to reproduce the form once you receive it.