11

PHYSICAL EDUCATION
 AND HEALTH
Guided Learning Activity
Kit Exercise for Fitness
Quarter 2- Week 1 to 8
PE and Health– Grade 11
Guided Learning Activity Kit
Exercise for Fitness
Quarter 2- Week 1 to 8

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Guided Learning Activity Kit Development Team

Writer: Noli V. Eclevia

Editors: Nino C. Morota
Cesar Camba
Reviewers: Angela M. Pascua
Allan E. Carbonell
Lawrence Jose
Illustrator: Jeremy P. Daos
Layout Artist: Jeremy P. Daos
Management Team: Leonardo D. Zapanta Ed. D. CESO V
Michelle Ablian Mejica, Ed.D
Manolito B. Basillo, Ed.D
Encarnita D. Devaraturda
Garry M. Achacoso
Rachelle C. Diviva
Printed in the Philippines by Department of Education
Region III
Schools Division of Zambales
Zone 6, Iba, Zambales
Tel./Fax No. (047) 602 1391
E-mail Address: zambales@deped.gov.ph
Website: www.depedzambales.ph
 EXERCISE FOR FITNESS

Introduction
Exercising regularly helps to improve our health by boosting our mood,
control our appetite and improve our sleep. Amidst this pandemic, most of us stay
at home. It’s best to perform and engage ourselves to a simple and home-based
physical activity.
This Guided Learning Activity Kit will help you understand the importance of
participating and engaging from moderate to vigorous physical activities by
observing the safety protocols and proper etiquette in the use of facilities and
equipment. Create, plan and organize an event that will help you achieve your
fitness goals.
This Guided Learning Activity Kit is composed of four lessons which cover
Quarter II, Lesson 1- Aerobic Exercises, Lesson II- Developing your Fitness Plan,
Lesson III- Exercise Precautions and Safety Tips and Lesson IV- Organizing Fitness
Event for a Target Health Issue or Concern.

Learning Competency
1. Sets Frequency Intensity Time Type (FITT) goals based on training principles to
achieve and/or maintain health-related fitness (HRF).
2. 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. 3.
Observes personal safety protocol to avoid dehydration, overexertion, hypo-and
hyperthermia during MVPA participation.
4. Analyze physiological factors such as heart rate, rate of perceived exertion and
pacing associated with MVPAs to monitor and/ or adjust participation or effort.
5. Demonstrates proper etiquette and safety in the use of facilities and
equipment. 6. Participates in an organized event that addresses health/fitness
issues and concerns.
7. Recognizes the value of optimizing one’s health through participation in physical
activity assessments.
8. Organize fitness event for a target health issue or concern.

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Review
Directions: Multiple Choice. Encircle the letter of the correct answer.
 1. Which of the following muscle movements requires exertion of energy such as
running, swimming, dancing, etc.?
a. Physical Activity b. Aerobic c. Exercises d. Workouts 2. Which of the
following is considered structured and planned physical activity?
a. Zumba b. Aerobic c. Exercises d. Workouts
3. Which of the following terms refers on how your body uses oxygen to
sufficiently meet energy demands during exercise?
a. Physical Activity b. Aerobic c. Exercises d. Workouts 4. Which of the
following activities can make you sweat, can cause you to breathe harder,
and can get your heart beating faster than at rest? a. Physical Activity b.
Aerobic Exercise c. intensity d. Workouts 5. Regular physical activity
promotes a healthy lifestyle as it improves our health and helps lower risks of
________.
a. Sick b. Illnesses c. Fractured d. Arthritis 6. It strengthens your
___________and trains your cardiovascular system to manage and deliver
oxygen more quickly and efficiently throughout your body.
a. heart and lungs b. large muscle c. Esophagus d. Backbone
7. Exercise such as running, swimming, and cycling for more than 30 minutes
will help improve your
a. Flexibility b. Power c. Endurance d. Balance 8. What is the advantage of
physical activity?
a. Improve quality of life b. Outlet of stress
c. Decrease chronic diseases d. All of the above.

9. It is also important to try different exercises and activities to avoid a.

Sleepless b. tiredness c. boredom d. fatigue 10. When doing_____________
specially to lose weight, frequency is an important factor to make it more
effective.
a. Cardio exercises b. Physical Activity c. work out d. sleep

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Objectives
At the end of this Guided Learning Activity Kit, you are expected to: 1.
understand thoroughly the concepts of fitness in attaining fitness goals;
2. identify the different physical activities and their level of intensity 3.
perform physical activities appropriate to your needs;

Discussion
Lesson 1- Aerobic Exercises
 Regular exercise has many benefits, including improving your overall health
and fitness, and reducing your risk to different chronic diseases. There are different
types of exercise. Most of people benefit from a particular exercise or combination of
any type.
• Endurance, or aerobic activities increase your breathing and heart rate.
They keep your heart, lungs, and circulatory system healthy and improve
your overall fitness. Examples include brisk walking, jogging, swimming,
and biking.
• Strength, or resistance training makes your muscles stronger. Some
examples are lifting weights and using a resistance band.
• Balance exercises can make it easier to walk on uneven surfaces and help
prevent falls. To improve your balance, try tai chi or exercises like standing
on one leg.
• Flexibility exercises stretch your muscles and helps your body stay limber.
Yoga and doing various stretches can make you more flexible.
Fitting regular exercise into your daily schedule may seem difficult at first but you
can start slowly, and break your exercise time into chunks. Even doing ten minutes
at a time is fine. You can work your way up to doing the recommended amount of
exercise. How much exercise you need depends on your age and health.
Other things to consider to make the most of your workouts include

• Choosing activities that will involve all the different parts of the body,
including your core (muscles around your back, abdomen, and pelvis). Good
core strength improves balance and stability and helps prevent lower back
injury.

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• Choosing activities that you enjoy. It's easier to make exercise a regular part
of your life if you have fun doing it.
• Exercising safely, with proper equipment, to prevent injuries. Also, listen to
your body and don't overdo it.
• Giving yourself goals. The goals should challenge you, but also be realistic.
It's also helpful to reward yourself when you reach your goals. The rewards
could be something big, like new workout gear, or something smaller, such
as movie tickets.

Activities
Week 1- My Daily Physical Activities, achieved!
Directions: Record your daily physical activities, then classify the level of
intensity you applied on each activity.
DAILY PHYSICAL ACTIVITIES
Days of Duration Daily Physical Activity Level of
the Week (minutes) Intensity
(moderate to
vigorous)
Sunday

Monday

Tuesday

Wednesday

Thursday
Friday
Saturday

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Week 2- Let’s move to be fit!

Directions: Create and perform a 30-minute fitness routine that suits your
needs. Use any available facility or equipment and don’t forget to wear your
proper attire. Record your performance and write a narrative of your
performance which describe your fitness routine. Your performance will be
rated using rubrics. (See key to corrections)

Objectives
At the end of this Guided Learning Activity Kit, you are expected
to: 1. understand the guidelines in developing fitness plan;
2. perform physical activities appropriate to your needs;
3. develop your personal fitness plan;
Lesson 2- Developing your own fitness plan
How to create a Personal Fitness Plan?
If you’d like to get stronger or faster, lose weight, or just improve the quality of your
life, consider creating a personal fitness plan to meet your goals. There are many
kinds of possible plans and most incorporate a mix of aerobic, resistance, and
flexibility exercises. Assess your level of fitness and craft a plan suited to you.
Part 1- Assessing your fitness level
a. Start with the basics. You’ve decided to get fit
—
that’s a great first step, but don’t just jump in
without
giving it a thought. Start with simple things: Is
there
anything stopping you from getting fit? Do you have any
health issues? Should you consult to a doctor first?
b. Test your current fitness level. Basic fitness is a
mix of four things: cardiovascular endurance, muscle
strength, muscle endurance, and flexibility. How do
you measure up? Test yourself to see where you fit and
where you stand to improve. You’ll need a watch, a
measuring tape, a yardstick, tape, and a scale.
c. Figure out your goals. What to make of these test
results? Well, they should give a rough guide to health based on averages for your
age and sex, also where your fitness plan should focus on. Plug in your results on
the President’s Challenge Adult Fitness Test website to see where you stand. The
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website will show you your results and your score in terms of your percentile score,
which represents the average achievement of people in your age group performing
the test.
d. Plan it out. Give yourself added
encouragement by
planning your program in detail. You can either
do
this on your own or with outside help. A
structured
plan will allow you to set goals and stay on track.
Part 2- Creating a cardio plan
a. Pick exercises you can do and enjoy. Cardio is the bread and butter of fitness
plans. When you do cardio, you work big muscle groups in your body, your heart
rate rises, and you breathe faster and deeper. Cardio exercise will strengthen your
heart, increase your endurance, and burn your calories. It will also boost your
mood and help you sleep better.
•Cardio is also known as aerobic
exercise. The
idea is to elevate your heart rate and
breathing rate.
 • Walking, running, rowing, swimming,
bicycling, and dancing are all cardio exercises.
So are most team sports, martial arts, and
even golfing.
• Choose exercises that you like, but also make
sure you are physically able to do them. Running is hard on the knees and
feet, for instance, so you if you have bad knees you might need a lower
impact exercise like brisk walking, cycling or swimming.
• Also, keep in mind that you’ll be working out often, so you may want to have
several exercises and alternate. For instance, you might ride your bike,
swim, and play golf on different days one week or you might play soccer,
run, and in-line skate.
b. Start slowly. Ease your way into the routine
until you have more endurance. The US
government recommends at least 150 minutes of
moderate aerobic activity or 75 minutes of intense
activity per week. You don’t need to do all of this
in two, three, or four sessions, however. Instead,
spread it out through the week.
c. Use a three-pronged approach. Cardio is not an
all-out exertion all the time. To get the most out of each session. Incorporate three
elements into your routine: warm-up, conditioning, and cool-down. Ease into the
workout, ride your plateau, and then slow down.
d. Work up to ideal length and frequency. Take stock of your progress after a few
weeks and make adjustments. Chances are that you will be able to work out longer
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and harder, gaining aerobic capacity and endurance. Try to work up to doctor
recommended guidelines: again, at least 150 minutes of moderate aerobic activity
or at 75 minutes of vigorous activity per week. Ideally, you should aim for at least
30 minutes of cardio activity every day.
Part 3: Training for Strength
a. Learn good form. Strength training, also called weight or resistance training, is
a different kind of exercise. Strength training builds up muscles and endurance. It
will make you stronger, strengthen your bones, raise your stamina, and will give
you other mental and mood boosts.
b. Pick exercises for major muscle groups. A
good
strength program will work all the major
muscle
groups. Choose exercises that isolate these or
work
several groups together. Tailor your program to your
own needs, but also to your physical limits. Take
into account your strength, balance, and age.
c. Split the program into rotations, sets, and reps. Your training program
should be a cycle. Plan to focus on certain muscle groups on different days, and
each day doing a number of specific exercises. You don’t need to do a whole body
workout every time.
d. Use the three-pronged approach. Like cardio, use a three-stage approach in
your resistance training: aerobic warm-up, post-lift stretching and cool-down.
These will help to get the blood flowing, the joints limber, and the muscles to
stretch and relax.
• Do a few minutes of low-intensity cardio
before
you hit the weights, like walking or
jogging.
“Warm” muscles are less prone to
injury than
“cold” ones.
• Do not stretch before resistance training.

• After your workout, take some time to cool

down and stretch (one or two minutes for each
muscle group).
e. Do large muscle groups first. Experts recommend that your order of exercise
should start with large or multiple muscle groups. That way, you’ll be able to do
these harder exercises with more energy. You can isolate smaller or individual
muscles afterwards.

Part 4: Adding Stretching and Flexibility Exercises

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a. Focus on major muscles and joints.

Flexibility
sometimes gets a back seat in exercise
programs. Still,
you should be sure to add basic stretches to
your
program.
b. Warm-up beforehand. Don’t stretch with cold
muscles. You can injure yourself. Instead, do a few
minutes of warm-up cardio to get blood flowing before
you start stretching.
c. Hold the stretch. When you stretch, gently pull the muscle and joint in a
smooth movement and hold it for about 30 seconds. You might need to hold for 60
seconds in problem areas, i.e. areas that are inflexible or tight.
 Activities
Week 3- Plan to be fit.
Directions. Fill up the fitness contract below.
MY PERSONAL FITNESS PLAN CONTRACT
Fitness Contract for Self
I, _____________________________, hereby commit myself to help build lifelong fitness
and nutrition habits that will aid me in sustaining a long, healthy lifestyle. I will
make an attempt to follow most, if not all, of the guidelines I have designed in my
fitness plan. My fitness plan will identify areas where I need improvements in both
fitness and nutrition. I will design realistic, achievable and measurable goals. My
activities will be ones that I can consistently incorporate into my current lifestyle. I
will do my very best to keep fitness logs so that I can actually see if I am achieving
the guidelines of my fitness plan as well as seeing improvements in my overall
fitness.
Benefits of a Fitness Plan
In this section, you are going to list 5 reasons why it is important for YOU to design
and follow a fitness plan.
1.
2.
3.
4.
5.
Fitness Plan Project
When you complete this project, you will accomplish the
following: •Set specific short-term and long-term fitness goals
•Identify fitness activities that will help you accomplish your goals

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•Determine how often and how long you will do the activities in a proposed
calendar
•Track your progress
•Compare what you planned to what you accomplished and reflect on the process
Fitness Plan Questions
What are the two things that you can do to make sure that you will stay
motivated in executing your fitness plan?
1.
2.
What you think will stand in your way following your fitness plan consistently? 1.
2.
I understand the conditions of my fitness plan and will do my best to
incorporate this plan into my daily life.
_______________________ _________________________ Student Signature Date
_______________________ _________________________ Parent Signature Date
Activity II. FITNESS PLAN BRAINSTORMING SHEET
Directions: By filling out this worksheet, you will be able to start thinking about
what you might want to adopt in your Fitness Plan. This worksheet is intended to
help you visualize your strengths and weaknesses, good and bad habits, motivation
strategies, activities that you enjoy as well as general warm-up and cool-down
exercises. When designing your Fitness Plan, you will end up using the information
on this worksheet as the substance.
My 2 fitness strengths are: 1._________________ 2._____________________ My
2 fitness weaknesses are: 1. _________________2._____________________
Challenges/Obstacles While Staying With Plan Strategies To Stay Motivated
1.____________________________ 1.____________________________
2.____________________________ 2.____________________________
3.____________________________ 3.____________________________

Warm-up Activities/Exercises that I enjoy

1._______________________________
2._______________________________
3._______________________________
Flexibility/Stretching Exercises that I enjoy
1._______________________________
2._______________________________
3._______________________________
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Cardiovascular Exercises that I enjoy

1._______________________________
2._______________________________
3._______________________________
Muscular Endurance/ Strength Exercises that I enjoy
1._______________________________
2._______________________________
3._______________________________
Cool Down Activities that I enjoy
1._______________________________
2._______________________________
3._______________________________
Week 4- My Fitness Plan
PROPOSED CALENDAR-WEEK 1
Directions: Choose an activity for the Fitness Component you have decided to
focus on for your Fitness Plan. Fill in this Proposed Weekly Calendar for the activity
in filling in the calendar, indicate the following in the box: a) name of the activity b)
total work out time you plan to spend on that activity c) the intensity you plan to do
the workout. See my example below.
CIRCL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
E ONE
CARD
IO
 MS/
ME
FLEX
CARD
IO
MS/
ME
FLEX
CARD
IO
MS/
ME
FLEX
CARD
IO
MS/
ME
FLEX
NOTES

EXAMPLE:
CIRCLE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
ONE
CARDIO Walking Rest Rest Day Jogging Rest Day Jogging Rest Day
MS/ME 45 min Day 30min 30min
FLEX Modera Modera Modera
te te to te to
Vigorous Vigorous

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This was determined on Activity Expansion Sheet: Fitness Component: Cardio;

Activity: Walking; Frequency: 3 days/week; Intensity: Between Moderate to
Vigorous

Objectives
At the end of this Guided Learning Activity Kit, you are expected to: 1.
understand the importance of safety protocols in performing physical activities;
2. perform physical activities appropriate to your needs;
Lesson 3- Exercise Precautions and Safety Tips Physical activity
carries risks as well as benefits. The most common adverse effects of physical
activity are burnout and musculoskeletal injury. Depending on the type of
activity, injury risk can be augmented with increased intensity, frequency and
duration of activity. To minimize the risk of activity-induced injuries, you should
be aware of the signs of over-exertion (such as breathlessness and muscle
soreness), and take reasonable precautions.

Here are some exercise precaution and safety

tips:

• Wear comfortable clothing and well-padded

shoes that can protect the heels and arches of
the feet;
• Put on appropriate gear for the activity, such
as helmets and protective pads for cycling;
• Always warm up before doing exercise and cool down afterwards to lower the
risk of strains and sprains;
• Take appropriate breaks during the activity;
• Do not exercise with an empty stomach. Eat something light (such as toast
with jam or skimmed milk) to give you some stamina. Do not exercise
immediately after a full meal because this will affect digestion;
• Replenish extra fluids before, during and after physical activity, especially for
prolonged exercise like hiking;
• Beware of the weather and environmental conditions. Avoid doing outdoor
vigorous exercises in hot or humid weather;

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• Listen to the body. Do not exercise when unwell. If there is dizziness, shortness
of breath, chest pain, nausea or vomiting, or muscle and joint pain during
exercise, stop the activity and seek medical advice as soon as possible.

Proper etiquette and safety in the use of facilities and

equipment.
1. Be careful in using facilities and equipment. In consideration of the school's
effort and of other students who will benefit from using the facilities and
equipment, it is in good form to handle them with care and use them solely on
their purpose. This is to prevent having them misplaced, stolen or became
unnecessary clutters in the training area than can cause accidents.
2. Only use equipment that you are familiar with. Do not leave or pass on
equipment disarray or dirty.
3. Be alert and aware in the training area.
4. In performing exercises and movement in general, practice good form
first. 5. Bring all equipment back in place after use.
6. Do not hug the equipment.
7. Keep the venue clean. Doing improper exercises improper deficit its benefits. Do
not monopolize the equipments. Allow everyone a fair use of the facilities.
8. Check Yourself - practice proper hygiene and care. Take a bath or apply a
deodorant if needed. Do not force yourself to engage in physical activity if you are
not feeling well.
9. Move on the double; do not loiter around the venue or hang on the equipment
doing nothing. Do not handle it until such time the teacher gives instructions on
how to operate the said equipment. You could break the equipment or cause harm
to yourself or others.
10. Be nice, as a general rule!

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The following are suggested homebased aerobic exercise.

Cardiovascular exercises can be done at home. You can even perform it without an
equipment. Always warm up for 5 to 10 minutes before starting any exercise.
Always follow the proper etiquette and safety precautions in performing the
activities.

1. Jump rope

Equipment: gym shoes (sneakers), jump

rope

Benefits: Jumping rope helps develop

better
body awareness, hand-foot coordination,
and
agility.

Safety: Your jump rope should be adjusted for

your height. Stand with both feet on the middle of the rope and extend the handles
to your armpits. That’s the height you’re going for. If it’s too long, cut or tie it to
avoid tripping on the rope.
Duration and frequency: 15 to 25 minutes, 3 to 5 times per week

Following a jump rope circuit is a great indoor or outdoor activity, though you’ll
want to make sure you have plenty of space. Your circuit routine should take 15 to
25 minutes to complete.

If you’re a beginner:

1. Start by jogging forward as you swing the jump rope over your head and
under your feet. Do this move for 15 seconds.
2. Next, reverse your direction and jog backward as you continue to swing the
jump rope. Do this move for 15 seconds.

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3. Finish your set by doing a hopscotch jump for 15 seconds. To do this move,
jump rope in place, and as you jump, alternate between jumping your feet
out to the sides and then back to the center, similar to how you’d move
them while doing jumping jacks. Do this move for 15 seconds.
4. Rest for 15 seconds between sets.
5. Repeat 18 times.

If you’re an intermediate exerciser, you can perform the moves for 30 seconds and
rest for 30 seconds between sets. The advanced circuit should be performed for 60
seconds at a time, followed by 60 seconds of rest.

2. Aerobic strength circuit

Equipment: gym shoes (sneakers), sturdy

chair or
couch for dips

Benefits: This exercise increases heart and

cardiovascular health, builds up strength,
and
tones major muscle groups.
Safety: Focus on proper form with each exercise to avoid injury. Keep your heart
rate at a moderate level throughout. You should be able to carry on a brief
conversation during this exercise.

Duration and frequency: 15 to 25 minutes, 3 to 5 times per week

This aerobic circuit is designed to get your heart rate up. Perform the following
strength exercises for 1 minute:

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• squats

• lunges

• pushups

• dips

• torso twist

Then jog or march in place for 1 minute for your active rest. This is one circuit.
Repeat the circuit 2 to 3 times. You can rest for up to 5 minutes between circuits.
Cool down with some light stretching afterwards.

3. Running or jogging

Equipment: running shoes

Benefits: Running is one of the most

effective
forms of aerobic exercise. It can improve
heart
health, burn fat and calories, and lift your
mood, just to name a few.

Safety concerns: Choose well-lit, populated running routes. Let someone know
where you’ll be.
Duration and frequency: 20 to 30 minutes, 2 to 3 times per week

If you’re a beginner, run for 20 to 30 minutes twice a week. Your pace should be
conversational during the run. You can alternate between 5 minutes of running
and 1 minute of walking to start. To stay injury-free, always stretch after your
run.

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4. Walking

Equipment: gym shoes (sneakers)

Benefits: Walking daily can reduce your risk

of
heart disease, obesity, diabetes, high blood
pressure, and depression.

Safety: Walk in well-lit and populated areas.

Choose shoes that offer good ankle support to
reduce your risk for injury.

Duration and frequency: 150 minutes per week, or 30 minutes 5 days a week

If walking is your main form of exercise, aim to get 150 minutes per week. This can
be broken down into 30 minutes of walking 5 days a week. Or, walk briskly for 10
minutes at a time, 3 times each day.

You can also use a fitness tracker to keep tabs on how many steps you take each
day. If your goal is to walk 10,000 steps a day, start with your base (current
amount you walk) and slowly up your daily step count. You can do this by
increasing your daily steps by an extra 500 to 1,000 steps a day every 1 to 2
weeks.

So, once you’ve identified your base, add an extra 500 to 1,000 steps. Then, 1 to 2
weeks later, increase your daily step count by an additional 500 to 1,000 steps.
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5. Zumba

Equipment: rubber shoes (sneakers),

multimedia
speakers or dvd player

Benefits: Zumba is a cardio workout that

melts
fats, strengthens your core and improve
flexibility.

Safety: Choose appropriate area and wear shoes that are comfortable to reduce
your risk for injury.

Duration and frequency: 300 minutes per week, or 60 minutes 5 days a week

Zumba emphasizes moving to the music and having fun regardless or your fitness
level.

Activities
Week 5- Let’s be active.
Directions. Perform homebased aerobic exercise (running and aerobic strength
circuit) following the safety protocols indicated above. Record your performance
using any multimedia devices in video or pictures format or write a narrative of
your performance.
Week 6- Let’s enjoy the day.
Directions. Perform homebased aerobic exercise (jogging or running, walking and
Zumba (optional)) following the safety protocols indicated above. Record your
performance using any multimedia devices in video or pictures or write a narrative
of your performance.

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 Objectives
At the end of this Guided Learning Activity Kit, you are expected
to: 1. understand the concept of organizing fitness;
2. perform physical activities appropriate to your needs;
3. created and organize a simple fitness event;
Lesson 4- Organizing a Fitness Event for A Target Health
Issue or Concern
Why do we need to organize Fitness Event?
Building healthy relationships and spending time with your family, friends,
and other people in your community can help improve your mental well-being.
Strengthening relationships both at home and within your community ultimately
shapes your life. Mental health and physical health are fundamentally linked, with
positive mental well-being contributing to physical conditions. Those at risk for
serious mental health conditions are at increased risk of chronic physical
conditions, which makes having community support very important.
Community-wide events bring people from all walks of life together,
strengthening the bonds between them. Those bonds act to improve mental well
being, while helping to alleviate personal struggles. Being physically active also
offers benefits far beyond the obvious.
Fitness Facts Benefits
1. Exercise Boosts Brainpower. Not only does exercise improve your body, it
also helps your mental function, says certified trainer David Atkinson." Exercise
increases energy levels and increases serotonin in the brain, which leads to
improved mental clarity".
2. Movement Melts Away Stress. As much as it may stress you out just to think
about exercising, once you actually start working out, you will experience less
stress in every part of your life. "Exercise produces a relaxation response that
serves as a positive distraction," It also helps elevate your mood and keep
depression at bay.
3. Exercise Gives You Energy. You might be surprised at how, say, popping in a
workout tape for 30 minutes in the morning can change your whole day. When
endorphins are released into your blood stream during exercise, you feel much
more energized the rest of the day.
4. It's Not That Hard to Find Time for Fitness. Use your time more wisely. Think
about killing two birds with one stone.

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5. Fitness Can Help Build Relationships. Think of what exercising with a partner
can do for a relationship.
6. Exercise Helps Ward-Off Diseases. With a spouse, a sibling, or a friend, you
used to go to lunch with once a week. Research has shown that exercise can slow
or help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2
diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass, says
Astorino. It also helps ease some aspects of the aging process.
7. Fitness Pumps Up Your Heart. Not only does exercise help fight disease, says
Bryant, it also creates a stronger heart--the most important muscle in the body.
That helps make exercise--and the activities of daily life—feel easier.
8. Exercise Lets You Eat More. Pound for pound, muscle burns more calories at
rest than body fat. So, the more muscle you have, the higher your resting
metabolic rate will be. Of course, you also burn calories while you're actually
exercising.
9. Exercise Boosts Performance. After a few weeks of consistent exercise,
you may feel your clothes fitting differently and see that your muscle tone has
improved.
10. Weight Loss Is Not the Most Important Goal. Weight loss is the reason many
people exercise in the first place, but it's certainly not the sole benefit of an
exercise program.
How to Develop a Fitness Event?
Organizing a fitness event to meet the target health issue or concern is not
an easy task. You, as a leader of an event or activity, should always think of the
best possible way to be able to administer the event smoothly. The aspects to be
included in the planning and organizing should also be considered.
A well-organized and planned event or activity is the key to achieve the
target and attain the best result. Collaboration with the group and the spirit of
openness will be important components to having a good result. Remember that
you cannot organize an event alone. Involving the whole team or group would be
better in gathering information and ideas that will serve as the ingredients of the
best output.
Organizing is making arrangements or preparations for an event or activity
which are often arranged in a systematic way, especially on a large scale.
Organizing an event or an activity is always associated with a plan.
Planning is the process of making plans for something. It is the most important
part of the success of every activity. The planning process provides the
information. Top management needs to make effective decisions about how to
allocate the resources in a way that will enable the organization to reach its
objectives. Productivity is maximized and resources are not wasted on projects with
little chance of success. Planning is essential to the success of any activities or
project. When a leader or manager has a plan to follow, he is well equipped to
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prepare for the future. A project plan creates a focus for the activity, uniting groups
toward common goals. When everyone works together, it’s easier to manage time
and resources.
Key Elements of Effective Event Planning:
1. Understand the purpose of the event.
2. Know your audience.
3. Select the right venue.
4. Choose a suitable timing.
5. Draft a plan and follow the timeline.
6. Create content that attracts your target audience.
7. Design the message you want to share through the event.
8. Lead capture mechanism.
Fitness event-an event in your day where the activity is considered "fitness level"
because it was performed at a higher intensity than your normal, routine activity.
Participation-the action of taking part in something. The greatest and widely
accepted benefit of participation is the increased work ownership of an individual.
An individual is better able to relate himself/herself with his or her work and this
improves performance and efficiency at work.
Initiative-the power or opportunity to act or take charge before others do.
Initiative-the ability to be resourceful and work without always being told. It
requires resilience and determination. People who show initiative demonstrate they
can think for themselves and take action when necessary. It means using your
head, and having the drive to achieve.
You can initiate any fitness activity that will benefit not only you as an
individual, but others as well.

Activities
Weeks 7-8 Organizing Fitness Event
Directions. Organizing Fitness Event. Using the format below, create your fitness
event with the participation of the family. You may select your fitness event from
the suggested activities (homebased aerobic activity, sports, laro ng lahi and
others). Observe safety protocols in performing the fitness events which include
warm-up exercises, stretching/ flexibility exercises and cool down, and wear
appropriate attire during the conduct of your activity. Record your fitness event.

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Title of event Ex: Zumba with a Family

Objectives of Goal 1.
2.
3.
Guidelines or 1.
Instruction 2.
3.
Equipment/Materia 1.
ls needed 2.
3.
Time and Schedule Weekly based activity (two weeks)
Duration of event At least 30 to 60 minutes a day
Participants: 1.
2.
 3.
Notes or remarks

Assessment
Directions: Multiple Choice. Read and understand the statements below
and choose the letter of the correct answer.
_______1. Which activity increases your breathing and heart rate, keeps your heart,
lungs, and circulatory system healthy and improves your overall fitness?
a. Endurance or aerobic b. Strength or resistance training b. Balance d.
Flexibility
______2. Which activity make you easier to walk on uneven surfaces and help
prevent falls?
a. Endurance or aerobic b. Strength or resistance training b. Balance d.
Flexibility
______3. Which statement indicates what you can do to make the most of your
workouts?
a. Choosing activities that work all the different parts of the body, including your
core (muscles around your back, abdomen, and pelvis). Good core strength
improves balance and stability and helps to prevent lower back injury.

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b. Choosing activities that you enjoy. It's easier to make exercise a regular part of
your life if you have fun doing it.
c. Exercising safely, with proper equipment, to prevent injuries. Also, listen to your
body and don't overdo it.
d. all of the above
______4. Which of the following is NOT included in creating a fitness plan?
a. assessing your fitness level b. adding flexibility exercises c. creating a
cardio plan d. preparing fitness attire
______5. Which of the following activity is the bread and butter of fitness?
a. strength training b. cardio
c. flexibility d. rest
______6. Which of the following term is also called as weight or resistance training
that builds up muscles and endurance, make you stronger, strengthen your bones,
raise your stamina, and give you other mental and mood boosts?
a. strength training b. cardio
c. flexibility d. rest
______7. Which of the following is NOT an exercise precautions and safety tips?
a. Wear comfortable clothing and well-padded shoes that can protect the heels and
arches of the feet
b. Replenish extra fluids before, during and after physical activity, especially for
prolonged exercise like hiking
c. Do not take appropriate breaks after activity
d. Do not exercise with an empty stomach. Eat something light (such as toast with
jam or skimmed milk) to give you some stamina. Do not exercise immediately after
a full meal because this will affect digestion
______8. Which of the following is NOT a proper etiquette and safety in the use of
equipment and facilities?
a. Be Alert and Aware in the training area.
b. In performing exercises and movement in general, practice good form
first. c. Return all equipment in place after use.
d. Always warm up before doing exercise and cool down afterwards to lower the
risk of strains and sprains

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_____9. Which of the following is an event where the activity is considered "fitness
level" because it was performed at a higher intensity than your normal, routine
activity?
a. fitness event b. participation
c. initiative d. performance
_____10. Which of the following terms is defined as making arrangements or
preparations for an event or activity which are often arranged in a systematic way,
especially on a largescale?
a. planning b. staffing
c. organizing d. budgeting

Reflection
The term "physical activity" should not be mistaken with "exercise". Exercise,
is a subcategory of physical activity that is planned, structured, repetitive, and
purposeful in the sense that the improvement or maintenance of one or more
components of physical fitness is the objective. Physical activity includes exercise
as well as other activities which involve bodily movement and are done as part of
playing, working, active transportation, house chores and recreational activities.
Due to the rising technological advancement in our country, the physical activities
of teenagers have become limited and are often neglected. Motivation and
involvement are needed for them to be active. Once they are motivated, they will
sure open doors for physical activities and they will surely enjoy it.
Motivation and parental guidance are needed to encourage teenagers to
engage in physical activity so that they could enhance their skills as well as
improve their body conditions and health, leading to a physically fit individual. It is
also important to help them manage their time and lead them to wise use of their
leisure hours.
Inspire and motivate them to join youth groups that could help them enjoy
the physical activities and would allow them to be competitive. These healthy
competitions will develop their initiative and sense of leadership and responsibility.
While competing, camaraderie, patience and cooperation will also be learned. We
can have not only physically active and healthy teenagers, but we will also develop
well
mannered teenagers who can be future responsible leaders as well.

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JOURNAL WRITING
Directions: Answer the following questions briefly.
1. What physical/activity can I do efficiently?
__________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________.
2. How can I overcome my weakness in order to attain my fitness goal?
__________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________.
3. What are the benefits that I can get in engaging in homebased physical activities?
__________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________.

4. What is the most important thing that I have learned as I facilitate fitness event?
__________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________.
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References
Topics, Health. 2020. "Exercise And Physical Fitness:
Medlineplus". Medlineplus.Gov.
https://medlineplus.gov/exerciseandphysicalfitness.html.
Gomez, Francisco. 2020. "How To Create A Personal Fitness Plan: 15 Steps (With
Pictures)". Wikihow.Com. https://www.wikihow.com/Create-a-Personal
Fitness-Plan.
http://invertebrateolympics.com/resources/_wsb_350x294_inverts+working+out
+ +shrunk.jp
2020. https://brainly.ph/question/2964064.
"Change4health - Exercise Precautions And Safety Tips". 2020.
Change4health.Gov.Hk.
https://www.change4health.gov.hk/en/physical_activity/facts/safety_tip
s /index.html.
Bone Hypertrophy. (2016). Retrieved
fromhttp://oxfordindex.oup.com/view/10.1093/oi/authority.201108030
9 5517493
Factors Affecting Bone Development, Growth and Repair. Retrieved
fromhttp://www.ourangels.com/crystal/web%20pages/a%20&%20p/bone
facts.htm
Glass, S., Hatzel, B. and Albrecht R.2 Ways Bone Modeling Occurs Throughout
Life:Hypertrophy and Atrophy.http://www.dummies.com/how
to/content/2-ways-bone-modeling-occurs-throughout-life
hypert.htmlhttp://www.medicinenet.com/aerobic_exercise/article.ht
Quinn, Elizabeth. (2016. May 25). 4 Basic Strength Training Principles to
BuildMuscles. Retrieved from https://www.verywell.com/basic-strength
training-principles-3120727\

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 Key to

Corrections
rubrics
performance will be rated from the
given students’ – For week
2, 5, 6, 7 and 8
understanding vary on students
answers may – For week 1, 3 and 4
Note:
10. c
9. a
8. d
7. c
6. a
5. b
 4. d
3. d
b 2.
a 1.
ment s Asses

10. a
9. c
8. d
7. c
6. a
5. b
4. d
3. b
c 2.
a 1.
Review

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Acknowledgment
The Schools Division of Zambales would like to express its heartfelt gratitude
to the following, who in one way or the other, have contributed to the successful
preparation, development, quality assurance, printing, and distribution of the
Quarter 2 Guided Learning Activity Kits (GLAKs) in all learning areas across grade
levels as a response to providing the learners with developmentally-appropriate,
contextualized and simplified learning resources with most essential learning
competencies (MELCs)-based activities anchored on the principles of guided
learning and explicit instruction:
First, the Learning Resources (LR) Development Team composed of the
writers and graphic artists for devoting much of their time and exhausting their
best efforts to produce these indispensable learning kits used for the
implementation of learning delivery modalities.
Second, the content editors, language reviewers, and layout evaluators
making up the Division Quality Assurance Team (DQAT) for having carefully
evaluated all GLAKs to ensure quality and compliance to DepEd standards;
Third, the Provincial Government of Zambales, for unceasingly extending its
financial assistance to augment the funds for the printing of these learning
resources for use by learners and parents at home;
Fourth, the teacher-advisers and subject teachers, in close coordination with
the school heads, for their weekly distribution and retrieval of the GLAKs and for
their frequent monitoring of the learners’ progress through various means; and
Finally, the parents and other home learning facilitators for giving the
learners the needed guidance and support for them to possibly accomplish the
tasks and for gradually helping them become independent learners.
To deliver learning continuity in this challenging circumstance would not be
possible without your collective effort and strong commitment to serving our
Zambaleño learners.
Again, our sincerest thanks!

The Management Team

SENIOR HIGH SCHOOL
 TRACKS

ACADEMIC TRACK

TECHNICAL-VOCATIONAL
LIVELIHOOD (TVL) TRACK

SPORTS TRACK

ARTS AND DESIGN TRACK