PE11TG

Physical Education
and Health
Teachers Guide
This learning resource was collaboratively developed

and reviewed by educators from public and private schools,
colleges, and/or universities. We encourage teachers and
other education stakeholders to email their feedback,
comments, and recommendations to the Department of
Education at [email protected].
We value your feedback and recommendations.
Department of Education
Republic of the Philippines
All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -
electronic or mechanical including photocopying without written permission from the DepEd Central Office. First Edition, 2016.
TABLE OF CONTENTS
LESSON 1: A WAY TO GET FIT ............................................................................................................. 1
LESSON 2: ENERGY SYSTEMS .............................................................................................................. 6
LESSON 3: LETS BE HEALTH AWARE! ............................................................................................... 10
LESSON 4: EAT RIGHT FOR A HEALTHY LIFE ...................................................................................... 15
LESSON 5: MANAGING STRESS THROUGH PHYSICAL ACTIVITY ......................................................... 20
LESSON 6: SELF-TESTING ACTIVITY FOR A HEALTHY ME! .................................................................. 24
LESSON 7: FITNESS GOALS ................................................................................................................ 33
LESSON 8: EXERCISE FOR FITNESS .................................................................................................... 41
LESSON 9: EXERCISE FOR FITNESS .................................................................................................... 47
LESSON 10: EXERCISE FOR FITNESS .................................................................................................. 55
LESSON 13: VALUE OF PARTICIPATING IN PHYSICAL ACTIVITIES ....................................................... 70
LESSON 14: CAREER OPPORTUNITIES IN HEALTH AND FITNESS ........................................................ 74
ii
Lesson 1: A Way to Get Fit
Objectives:
At the end of the lesson, the students are expected to:
1. Understand the benefits of aerobic, muscle strengthening, and bone
strengthening activities
2. Explain how aerobic, muscle strengthening, and bone strengthening activities
work
3. Appreciate the importance of FITT in doing physical activities
Activity 1: Let Me Think

Directions: Ask the students to prepare a table with two columns on a sheet of paper
like the one below. Ask them to list down the most frequent activities they did in the
past and the ones they do at present. Let them write as many as they can.
When I was a kid, I used to Now Im a young adult, I do

1. Play Tumbang Preso 1. Jog 20 minutes every morning.
2. _________________________ 2._________________________
3. _________________________ 3._________________________
4. _________________________ 4._________________________
5. _________________________ 5. _________________________
Processing Questions
1. What were the physical activities in your childhood that you still do today? Do
you spend more time now in doing these activities as compared to before?
Cite an example.
2. Do you know the benefits of the physical activities that you do? Can you cite
some of these benefits?
Reading:
What is physical activity? It is any movement made by the muscles of the body
that requires exertion of energy such as running, swimming, dancing, etc. Exercising
is considered physical activity but more structured and planned. Regular physical
activity promotes a healthy lifestyle as it improves our health and helps lower risks of
illnesses. It is necessary for us to engage in physical activities to enhance our level of
fitness.
Many of us exercise and do physical activities at home, in school, and at the

gym. Some of these include aerobic, muscle strengthening, and bone strengthening
activities, all of which are good for body composition. It is important to know the
nature of these physical activities for a better understanding of what it does to our
body.
Aerobic, Muscle and Bone Strengthening Activities: How Do They Work and
Differ?
Aerobic Activities
Aerobic activities are also called cardio exercises. Normally, these activities
increase our heart and breathing rate. They cause us to sweat profusely and breathe
harder. Our heart pumps blood more vigorously, causing oxygen to circulate
throughout our body. This allows us to sustain our aerobic exercise for a few minutes.
Such activities like jogging, running, swimming and dancing are some examples of
aerobic exercises which improve our cardiorespiratory fitness. They also help lower
risks of cardiovascular disease, diabetes, and osteoporosis. Most aerobic activities
can be done on a daily basis. To be physically fit, it is important to engage in aerobic
activities.
Guidelines for Aerobic Exercise

Frequency - Always consider the number of aerobic exercise sessions per week.
When doing cardio exercises, especially to lose weight, frequency is an important
factor to make it more effective. Start cardio exercises for at least 3 days a week
for the first few weeks, with not more than 2 days rest between sessions.
Afterwards, we can gradually increase the frequency of exercise to 5 days a week.
Intensity To be effective, aerobic exercises should be done in moderate

intensity, that is, our heart rate should be 60 to 80% of our maximum heart rate.
First, determine the target heart rate by getting the maximum heart rate and the
recommended heart rate range. This will then tell how hard we should exercise
during our training.
Time More time spent doing aerobic exercises means more calories burned and
an increase in endurance. We can at least do 20 minutes per session at first, then
gradually increase it to 60 minutes.
Type - Running, jogging, sprinting, swimming, and playing contact sports such as
basketball are some activities that we can do to improve our heart rate. It is also
important to try different exercises and activities to avoid boredom.
Muscle Strengthening Activities
Muscle strengthening activities are exercises in which groups of muscles work

or hold against a force or some weight. Muscle strengthening activities help build
good muscle strength. When muscles do more work, it becomes stronger. Therefore,
having strong and healthy muscles enable us to perform everyday physical tasks.
With strong and capable muscles, we can rearrange the furniture in our living room
and carry heavy grocery bags from the market to our home.
During muscle strengthening activity, muscle contraction occurs. The

repetitive contractions during exercise can cause damage to the muscle fibers. Our
body repairs these muscle fibers when they get damaged. The repair happens after
exercise while muscles are at rest. New muscle fibers are produced to replace or
repair those that were damaged. The muscles in our body then start to grow larger
and stronger. This stimulation and repair process is called muscle hypertrophy. It is
important to note that these muscle-strengthening activitiesshort high intensity
exercisesshould be alternately scheduled in a week allowing rebuilding of muscles
during rest periods. Ideally, one to two days of rest lets our muscles rest and recover.
Exercises like push-ups, sit-ups, squats, and lifting weights are some
examples of muscle strengthening activities that you can do if you want to have
strong and lean muscles. Remember that before you start doing these activities, be
sure to do dynamic warm-up to avoid injury.
Bone Strengthening Activities
Bone growth is stimulated by physical stress brought about by physical

activity. As skeletal muscles contract, they pull their attachment on bones causing
physical stress. This consequently stimulates bone tissue, making it stronger and
thicker. Such bone strengthening activities can increase bone density throughout our
skeletal system. This is called bone hypertrophy.
Many forms of physical activity like running, skipping rope, and playing
basketball help keep our bones fit. Bones also support groups of muscles to reduce
risk of falling. It is important to understand that bone-strengthening exercises do not
only focus on bone health, it also focuses on improving muscle strength, coordination,
and balance.
Each strengthening activity mentioned works differently from the other as each
focuses on different target areas in the body. But each contributes to the ultimate goal
of being fit. Being fit is important and requires a proper plan and much effort and
discipline. If we want to live healthy, we need to optimize our daily physical activities
to achieve our desired level of fitness.
Activity 2: Question Time!

Directions: Answer the following questions below.
1. Differentiate aerobic, muscle strengthening, and bone strengthening activities.
2. How do these activities contribute to your overall health? Cite at least 5
benefits.
3. Explain the importance of Frequency, Intensity, Time, and Type (FITT) in
doing exercises.
Summary
Bone Strengthening
Aerobic Activities Muscle Strengthening Activities
Activities
During aerobic Muscle contraction occurs during Bone growth is stimulated
activity, oxygen is a muscle strengthening activity. by physical stress. As
delivered to the The repetitive contractions during skeletal muscles contract,
muscles in our exercise cause damage to they pull their attachment
body allowing us muscle fibers. However, these on bones causing physical
to sustain the muscle fibers are ready to be stress. This consequently
physical activity for repaired once they get damaged. stimulates bone tissue,
few minutes. The repair of muscle fibers making it stronger and
happens after exercise while thicker. Such bone
muscles are at rest. There will be strengthening activities
new muscle fibers produced to can increase bone density
replace and repair those fibers throughout our skeletal
that were damaged. The muscles system.
in the body then start to grow
larger and stronger.
Short Answers
Needs Approaching
Good Excellent
improvement standards
3 pts 4 pts
1 pts 2 pts
Ideas and There is no You put thought into What you are What you are
Content clear or specific this, but there is no writing about is writing about is
explanation in real evidence of clear. You clear and well-
answer to the learning. More answered the expressed,
question. specific information question. Some including specific
is needed or you support may be examples to
need to follow the lacking, or your demonstrate what
directions more sentences may be you learned. Well
closely. a bit awkward. done!
Overall, a decent
job.
Use of No terms from Only one term from Your answer Your answer
terms the lesson are the lesson is used in included several included all the
used. the answer. Try for a terms from the terms from the
few more, next lesson, lesson that applied
time. demonstrating to the question
adequate asked. All terms
understanding of are fully defined
the material. and used in the
proper context.
Sentence Sentences are Some sentences are Sentences are Sentences are
Fluency incomplete or complete and easy complete and able complete and they
too long. It to understand. to be understood. connect to one
makes reading Others require some another easily
them difficult. work. when they are
read out loud.
Your writing
'flows.'
Conventions Few end marks Mistakes using end Use of punctuation No punctuation or
or capital letters. marks or capitals as marks and capitals, structural
Answers contain well as spelling as well as spelling, mistakes. No
numerous mistakes make the is mostly correct. spelling errors.
spelling or writing hard to read. Few errors exist in Your writing
structural your answer. shows full
errors. awareness of the
rules of English
use.
References
Bone Hypertrophy. (2016). Retrieved from
http://oxfordindex.oup.com/view/10.1093/oi/authority.20110803095517493
Factors Affecting Bone Development, Growth and Repair. Retrieved from http://www.our-sma-
angels.com/crystal/web%20pages/a%20&%20p/bonefacts.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.html
http://www.medicinenet.com/aerobic_exercise/article.htm
Quinn, Elizabeth. (2016. May 25). 4 Basic Strength Training Principles to Build Muscles. Retrieved from
https://www.verywell.com/basic-strength-training-principles-3120727\
Quinn, Elizabeth. (2016. May 9). What is the Definition of Muscle Hypertrophy? . Retrieved from
https://www.verywell.com/muscle-hypertrophy-definition-3120349
Strengthening Muscles and Bones. Retrieved from

https://www.presidentschallenge.org/motivated/strengthening.shtml
Weil, Richard (MEd,CDE). (2016. Jan 1). Aerobic Exercise. Retrieved from
What is Aerobic Exercise? - Definition, Benefits and Examples. (2016). Retrieved from
http://study.com/academy/lesson/what-is-aerobic-exercise-definition-benefits-examples.html
What is Physical Activity? as retrieved from https://www.nhlbi.nih.gov/health/health-topics/topics/phys
Lesson 2: Energy Systems
Objectives:
At the end of the lesson, the students should be able to:
1. Enumerate and identify the three energy systems
2. Explain the differences among the three energy systems and how they work
3. Perform physical activities that use three energy systems
Activity 1: Lets Find Out

Directions: Ask the students if they have ever done push-ups and running. Let them
recite in class what the two activities have in common.
Reading:
Our body needs specific amount of energy when we do physical activities.
When we exercise, a low or high amount of energy is supplied to muscles depending
on the duration, intensity, and nature of the exercise. Activities like sprinting and
jumping require a large amount of energy used in short a period of time. On the other
hand, marathon running and long-distance swimming require low but steady amount
of energy over a longer period of time. It is important for our body to get the energy it
needs to effectively perform these physical activities.
The food that we eat is a source of energy. Eating before doing exercise can
contribute to performance. There is a complex chemical process called cellular
respiration in which our body takes in food and uses it to convert and produce
adenosine triphosphate (ATP). ATP supplies energy to muscle cells for muscular
contraction during physical activity. Creatine phosphate (CP), like ATP, is stored in
muscle cells. When it is broken down, a large amount of energy is released. Three
energy systems work together as we exercise. However, a specific energy system
can dominate depending on the intensity and of type of activity that is being done.
What Are The Three Energy Systems?
Anaerobic A-Lactic (ATP-CP) Energy System

Anaerobic A-Lactic or ATP-CP is a dominant source of muscle energy for high
intensity physical activities. It provides high bursts of start up energy that lasts
around ten seconds or less. ATP-CP provides immediate energy without requiring
any oxygen (anaerobic) and does not produce lactic acid (a-lactic). Many athletes
who participate in sports competitions require short amounts of acceleration.
Athletic events like the shot put, weight lifting, and 100-meter sprint are examples
of physical activities that utilize the ATP-CP energy system. However, the ATP-CP
system will not supply ATP again until the muscles have rested and have been
able to regenerate.
Anaerobic Lactic (Glycolytic) Energy System

Anaerobic Lactic is also known as the glycolytic energy system, an energy
system that supplies energy for medium to high intensity physical activities. These
high intensity activities usually last from ten seconds to two minutes. When an
athlete sprints for 400 meters, lactic acid builds up in blood and muscle cells.
Normally, there is a shortness of breath, and a burning sensation in the muscles
once lactic acid is produced. Same as with ATP-CP, the anaerobic lactic system
does not require oxygen but is capable of supplying energy for high intensity
activities. The difference between the two systems is amount of time that the
system can work. Thus, if an athlete exceeds ten seconds while sprinting, the
anaerobic lactic system kicks in to provide energy.
Aerobic Energy System

Most of sports and activities use aerobic energy system. Aerobic energy
system provides energy for low intensity physical activities that last from two
minutes to a few hours. Aerobic energy system, compared to ATP-CP and
glycolytic energy system, requires much longer oxygen in muscles in doing
physical activities like long distance swimming running and playing sports (e.g.
basketball, soccer, futsal). If a person exercises for 8 minutes, aerobic energy
system will become a dominant source of that persons energy. Aerobic energy
system continually produces ATP energy to muscles as long as oxygen is
available to muscles in the body. Unlike anaerobic lactic system, aerobic energy
system does not produce lactic acid since oxygen is available to the muscles.
Most sports and physical activities use these energy systems. Though there
are times when one energy system dominates during a specific type of physical
activity, it is important to understand that all energy systems are active. Each
energy system changes during the activity depending on its duration and intensity.
Therefore, once we engage in physical activities or sports, all three energy
systems may be in use but in varying degrees.
Activity 2: Lets Get Energized

In this activity, the students should learn different physical activities that use
energy system.
Directions: Divide the class into 5 groups. Ask each group to think of and list down
physical activities that use any or all of the three energy systems. Let them do these
activities.
Anaerobic A-Lactic
Anaerobic Lactic System Aerobic Energy System
System
Activity 3: Lets Reflect
In this activity, the students should be able to understand how energy system
work and how they differ from one another.
Directions: After doing Activity 2, answer the following questions below.
1. How will you differentiate anaerobic a-lactic and anaerobic lactic system?
What do they have in common? Explain.
2. How does the aerobic energy system work in our body? How does it differ
from 2 anaerobic systems? Explain.
Short Answers
Needs Approaching
Good Excellent
3 pts 4 pts
1 pts 2 pts
Ideas and There is no You put thought What you are What you are
Content clear or into this, but there writing about is writing about is
specific is no real evidence clear. You clear and well-
explanation in of learning. More answered the expressed,
answer to the specific information question. Some including
question. is needed or you support may be specific
need to follow the lacking, or your examples to
directions more sentences may demonstrate
closely. be a bit awkward. what you
Overall, a decent learned. Well
job. done!
Use of No terms from Only one term from Your answer Your answer
terms the lesson are the lesson is used included several included all the
used. in the answer. Try terms from the terms from the
for a few more, lesson, lesson that
next time. demonstrating applied to the
adequate question asked.
understanding of All terms are
the material. fully defined and
used in the
proper context.
Sentence Sentences are Some sentences Sentences are Sentences are

Fluency incomplete or are complete and complete and complete and
too long. It easy to understand. able to be they connect to
makes Others require understood. one another
reading them some work. easily when they
difficult. are read out
loud. Your
writing 'flows.'
Conventions Few end Mistakes using end Use of No punctuation

marks or marks or capitals punctuation or structural
capital letters. as well as spelling marks and mistakes. No
Answers mistakes make the capitals, as well spelling errors.
contain writing hard to as spelling, is Your writing
numerous read. mostly correct. shows full
spelling or Few errors exist awareness of
structural in your answer. the rules of
errors. English use.
Summary
Energy Lactic Acid Oxygen
Intensity Duration Examples
System Production Requirement
Anaerobic High Lasts 10 Does not Does not Shot put, 100-
A Lactic seconds or produce require meter sprint
less lactic acid oxygen
Anaerobic Medium to Lasts 10 Produces Does not 400 to 800-
Lactic High seconds to lactic acid require meter sprint
2 minutes oxygen
Aerobic Low Lasts 2 Does not Requires 3-km run, long

Energy minutes to produce oxygen distance
System a few hours lactic acid swimming,
playing sports
(e.g. basketball,
football, futsal)
References
Rogers, Paul. (2010. Nov 8). All About Energy Systems For Physical Activity. Retrieved from
http://foodfithealth.com/blog/energy-systems-physical-activity/
Muscle Metabolism: Synthesis of ATP (2016). Retrieved from

http://study.com/academy/lesson/muscle-metabolism-processes-to-generate-atp.html
Namblar, Bindu. (2011. Oct 6). 3 Basic Energy Systems To Perfect Goal Oriented Exercise. Retrieved
from http://www.bodybuilding.com/fun/3-energy-systems-help-trainer.htm
Exercise Energy Systems. (2016). Exercise Energy Systems. Retrieved from

http://www.shapesense.com/fitness-exercise/articles/exercise-energy-systems.aspx
Sports and Nutrition: Fueling You Performance. (2015. July 13). Retrieved from
http://youngwomenshealth.org/2013/07/23/sports-nutrition/
IRubric Short Answer. Retrieved from http://rubistar.4teachers.org/
Lesson 3: Lets Be Health Aware!
Objectives:
1. Enumerate the effects of bad health habits
2. Enumerate and explain best practices in maintaining good health habits
3. Write a persuasive essay about maintaining healthy habits
Activity 1: Describe Me in My Picture

Directions: Ask the students to describe the person in the picture below. Use the
space provided for their thoughts. Ask them what may have caused the person to be
that way. Let them do this activity for 10 minutes.
Reading:
Many of us try to live a healthy lifestyle. We do various things to become fit
and to achieve our desired physique oftentimes without first knowing and
understanding the consequences. Our health becomes at risk and prone to different
risks that can affect our capacity to do daily physical activity. We need to realize that
there are some common health practices particularly when dealing with stress
that need to be corrected right away, especially among the young ones. Some stress-
coping measures affect or show in a persons eating or sleeping habits.
Eating Habits, Sleep, and Stress Management: What Goes Wrong?
Eating Habits
We can always eat the food that we want. There is nothing wrong with eating.
It only goes wrong if we consume less or more than what our body needs; also
when we eat unhealthy food. This can lead to being underweight, overweight, or
even obese. It is alarming to see that many are suffering from malnutrition,
overweight, and obesity.
Underweight people are often found to suffer from malnutrition due to lack of
adequate nutrients in the body. Many of them do not get the right amount of
calories to fuel their bodies thus, they tend to lack the energy to do regular tasks
at home, school, and work. Their immune system also gets weak and
compromised, making them prone to health risk issues such as anemia and
osteoporosis.
10
Anorexia nervosa is an eating disorder wherein a person is abnormally underweight, has an
intense fear of gaining, and an abnormal understanding of body weight, often due to coping
with emotional problems stemming from self-worth.
People with anorexia use extreme efforts to prevent weight gain and keep on losing weight by
restricting food intake, exercising excessively, or misusing diet aids, diuretics, and laxatives.
These tend to significantly interfere with activities in their lives.
(http://www.mayoclinic.org/diseases-conditions/anorexia/home/ovc-20179508)
Overeating is also found to be one of the leading causes of overweight and

obesity. Eating too much, especially processed food and sugary drinks, coupled
with a sedentary lifestyle contribute significantly to weight gain. The calories
consumed, particularly from fats and sugars, have to be burned off through
physical activity or exercise. Otherwise, these calories will be just be stored in the
body as fat.
Overweight and obese people often encounter a lot of physical and

emotional struggles in their daily lives. They often have a hard time doing simple
tasks such as tying their shoelaces or walking up a short flight of stairs. They also
find themselves the subject of bullying. Furthermore, they are also at risk of
developing other health conditions such as cardiovascular diseases, diabetes,
among others.
Sleep Management
Sleep is essential to everyones health. Normally, we need about 6 to 8
hours of night sleep everyday to allow the body to rest and regenerate. When we
wake up in the morning after a good nights sleep, we feel fresh and energetic.
We become effective and productive in our daily activities. However, a lot of
people, in particular teens, practice bad sleeping habits such as the following:
1. Staying up all night - This is the most common bad sleeping habit of most
people. In order to submit a project, a paper, or some other work at the last
minute, they cram to finish it, staying up all night until they are done. Some
people just spend the night reading or doing other stuff that they just do not
want to postpone for another time.
2. Internet Addiction - Social media is massively addictive. Many people would

spend a lot of their time browsing social media sites such as Facebook and
YouTube. They are awake all night to converse and play with their friends and
forgo sleeping on time. This results in tiredness and unproductiveness in work,
in school, and even at home.
3. Eating Before Sleeping - Eating could be one of the things we do that give us
comfortbut should be discouraged just before bedtime. Eating before
sleeping can cause discomfort preventing us from falling asleep easily. When
we eat too close to our bedtime, it means that we go to our bed while
digesting. This can cause acid reflux which makes a person lose sleep. It is
best to eat 4 hours before falling asleep so we can be sure that our digestive
system has done its job.
11
Stress Management
We need to deal with the fact that stress is part of our lives. Stress
happens for many reasons environmental factors, fatigue, too much work,
illness, and loneliness. It is inevitable; hence, needs to be handled properly.
Handling stress seems to be tough to do but we need to learn how to cope
with it the right way. If not properly dealt with, it can lead to many health
concernsdifficulties in sleeping, poor immunity, hypertension, and even
heart disease. One may also perform poorly in physical activities because of
stress. However, while some may be able to deal with stress, others may not
and resort to ineffectiveor worst, unhealthymeans of dealing with stress.
Examples of such means that can be detrimental to health are the following:
1. Smoking
2. Bad Eating Habits Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating Trying to hide and escape the problem using delaying
tactics rather than facing the problem
According to the World Health Organization, in 2012, out of 56 million

deaths worldwide, 38 million were due to cardiovascular diseases. Knowing this,
making the decision to be aware of our health and to change to a healthier
lifestylethrough balanced diet, regular physical activity, and enough sleep
would be to our advantage.
Activity 2: Lets Be Health Aware Essay

In this activity, the students should understand the effects of various bad
health habits and find ways or solutions towards maintaining good health habits.
Directions: Let the students imagine that they are writers in a Health Magazine.
Instruct them to write a persuasive essay that talks about health awareness.
Emphasize that you want an article that points out bad health habits and ways to
change them. Let them also come up with best practices for maintaining good health.
The article should be brief and easy to read. Use rubric given below. Let the students
do this in 20 minutes.
12
2-
4 - Above 3 - Meets 1 - Below
CATEGORY Approaching Score
Standards Standards Standards
Standards
Position The position The position A position There is
Statement statement provides a statement statement is no position
clear, strong provides a clear present, but statement.
statement of the statement of the does not make
author\'s position on author\'s the author\'s
the topic. position on the position clear.
topic.
Support for Includes 3 or more Includes 3 or Includes 2 Includes 1
Position pieces of evidence more pieces of pieces of or fewer
(facts, statistics, evidence (facts, evidence (facts, pieces of
examples, real-life statistics, statistics, evidence
experiences) that examples, real- examples, real- (facts,
support the position life life experiences) statistics,
statement. The writer experiences) that support the examples,
anticipates the that support the position real-life
reader\'s concerns, position statement. experience
biases or arguments statement. s).
and has provided at
least 1 counter-
argument.
Accuracy All supportive facts Almost all Most supportive Most
and statistics are supportive facts facts and supportive
reported accurately. and statistics statistics are facts and
are reported reported statistics
accurately. accurately. were
inaccuratel
y reported.
Evidence All of the evidence Most of the At least one of Evidence
and and examples are evidence and the pieces of and
Examples specific, relevant and examples are evidence and examples
explanations are specific, examples is are NOT
given that show how relevant and relevant and has relevant
each piece of explanations an explanation AND/OR
evidence supports the are given that that shows how are not
author\'s position. show how each that piece of explained.
piece of evidence
evidence supports the
supports the author\'s
author\'s position.
position.
Summary
Skipping meals, overeating, too much intake of processed food, lack of sleep,
staying up late, and the inability to cope with highly stressful environment are all part
of having an unhealthy lifestyle. This can lead to failure in performing daily tasks as
these affect the physical and even emotional state of a person. Being exposed to a
prolonged state of stress may compromise our immune system and even lead to
health conditions such as cardiovascular diseases, diabetes, and cancer. It is
therefore a wise to be aware of your health and to correct bad health practices as
early as nowor suffer the consequences.
13
References
9 Bad Eating Habits and How To Break Them. (2014. Jan 13). Retrieved from
http://www.everydayhealth.com/diet-and-nutrition-pictures/bad-eating-habits-and-how-to-break-
them.aspx
Martinez, Eliza. What Are The Dangers of Being Underweight?. Retrieved from
http://healthyliving.azcentral.com/dangers-being-underweight-8137.html
What are the Health Risks of Overweight and Obesity?. Retrieved from
https://www.nhlbi.nih.gov/health/health-topics/topics/obe/risks
Obesity and Overweight. (2015. Jan). Retrieved from

http://www.who.int/mediacentre/factsheets/fs311/en/
Causes of Obesity. (2016. Jun 15). Retrieved from

http://www.nhs.uk/Conditions/Obesity/Pages/Causes.aspx
Five Bad Sleeping Habits That You Should Stop Doing Right Now. (2014. July 14) Retrieved from
https://salemph.wordpress.com/2014/07/14/five-bad-sleeping-habits-you-should-stop-doing-
right-now/
Stress Management: Unhealthy Ways of Coping Stress. (2015). Retrieved from

https://stress.knoji.com/stress-management-unhealthy-ways-of-coping-with-stress/
Healthy Ways To Gain Weight If Youre Underweight. (2011. Sep). Retrieved from
http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/healthy-food-
choices/healthy-ways-to-gain-weight-if-youre-underweight.html
What is Anorexia Nervosa?. (2016). Retrieved from

http://www.mayoclinic.org/diseases-conditions/anorexia/home/ovc-20179508
Balentine, Jerry R. (DO, FACEP). Obesity. (2015. Dec 9). Retrieved from
http://www.medicinenet.com/obesity_weight_loss/page3.htm
Consequences of Obesity. (2014). Retrieved from https://www.more-

life.co.uk/Default.aspx?PageName=Consequences+of+Obesity
Eikermann, Doug. Twenty Disadvantages to Being Overweight. (2013). Retrieved from

http://slingingthebull.com/twenty-disadvantages-to-being-overweight/
Cline, John D. (Ph.D).Sleep and the Internet Addict. (2011. Sep 11) Retrieved from
https://www.psychologytoday.com/blog/sleepless-in-america/201109/sleep-and-the-internet-
addict
Elgan, Mike. Social Media Addiction Is A Bigger Problem Than You Think. (2015. Dec 14). Retrieved
from http://www.computerworld.com/article/3014439/internet/social-media-addiction-is-a-bigger-
problem-than-you-think.html
World Health Organization Fact Sheet (2014, May) retrieved from

http://www.who.int/mediacentre/factsheets/fs310/en/index2.html
14
Lesson 4: Eat Right for a Healthy Life
Objectives:
At the end of the lesson, the students should be able to
1. Identify and explain different eating habits
2. Assess eating habit through a self-check
3. Create a weekly meal planner
Activity 1: 4 Pics 2 Words

Directions: Ask the students to what the four pictures have in common by filling in the
missing letters in blanks provided. Let them do this activity in 5 minutes.
Answer:
EATING
HABIT
1. What are your eating habits? Do you eat a lot or less? Why?
2. How does food help you in doing your tasks in school?
3. What do you mean by bad eating habit? Explain
Reading:
Eating is part of our daily routine. We eat food to increase our energy, to
replenish our strength, and to power our minds to think more clearly to handle
problems. In our country, it has been tradition to prepare delicious food during
celebrationswhich happens several times in a year. During these times, most of us
would pile up our plate with every type of food we see, and will not realize until later
that we have already consumed a large amount of food. This shows that we usually
dont mind the amount of food that we eat. Some people choose to eat only a certain
food group. Vegetarians, for example, choose to eat only fruits and vegetables.
Others vary the food they eat and how they eat according to factors such as culture,
location, age, and/or state of fitness or health. Each of us has preference in the type
of food we chose and the way we eat. There are four types of eating we should know
of and understand.
15
Four Types of Eating That You Should Know
Fueling for Performance

Before heavy training, an athlete needs the right kind of food that can
provide the proper fuel for his or her energy requirement. There should be a
balance among all food groups: carbohydrates, protein, fats, minerals, vitamins,
and water that will provide the body what it needs for an effective and optimum
performance. Athletes usually practice this sort of structured diet for good body
composition, athletic performance, and recovery. In addition, athletes need to eat
a variety of food to stabilize the condition of the body. They need to eat regular
meals and snacks and get enough calories to fuel the body for training and
athletic events. Athletes also need to drink more fluids as compared to non-
athletes. This helps them to avoid dehydration which can cause dizziness, muscle
cramps, and lightheadedness.
Emotional Eating
Emotional eating is the practice of consuming large amounts of food in
response to emotions instead of hunger. Many people turn to food as a source of
comfort, a stress reliever, or as a reward. Eating as a coping mechanism is
unhealthy because the problem is not addressed. Eating makes someone feel
better for a while but the emotion (or its cause) remains unaddressed.
Overcoming this unhealthy habit means teaching an emotional eater healthier
ways to deal with stress and to develop better eating habits. If it is not resolved,
emotional eating can lead to obesity and weight gain.
Social Eating
Many times in our lives, we get invited to partake of all the scrumptious food
on the table during celebrations. Oftentimes, we indulge even if we are not hungry
for the sake of being sociable and to not offend the host or the group. This is
called Social Eating. Sometimes, peer pressure is the reason why one feels
compelled to consume more calories than planned. Social eating can directly
affect a persons health, leading to obesity and other health-related problems.
While most of us try to maintain a good eating habit, attending social events with
lots of eating can get in the way. This only makes a healthy eating habit difficult to
maintain.
Distracted Eating
Have you tried eating while watching your favorite show or sports team on
TV? Eating while watching TV for extended periods of time poses a serious risk to
your health. Many do not pay attention to their meal as they are distracted with
what they are watching, thus they tend to eat more. Others spend time eating junk
food, sweets and soft drinks while watching TV. This type of diet leads to
overweight, obesity, and even increased risk to diseases like diabetes and
hypertension. Aside from consuming too much food, it promotes an unhealthy
lifestyleleading a sedentary lifestyle rather than going out and doing physical
activities.
Eating is important but we must learn to manage it properly. Too much or too
little food consumed is unhealthy. It is better to maintain a balanced diet and
healthy lifestyle to prevent illness. No one have control our eating habits except
ourselves.
16
Activity 2: Self-Check
In this activity, the students should know the difference between the four types
of eating through self-check.
Directions: Ask each student to reflect and assess his or her eating habit by writing
Yes or No on table below. Tell them to do the self-check activity for 5 minutes.
My Eating Habits Yes/No

1. I go to the party and eat a lot with my family or friends.
2. I dont mind if I eat a lot.
3. I make sure that I dont eat before doing my exercises.
4. Food is my stress reliever.
5. Whenever Im happy, I love to eat.
6. I eat less when I am depressed.
7. I feel compelled to eat every time we have a celebration.
8. I dont eat food when Im watching TV or any sport event.
9. I eat my meals regularly. I make sure that I dont skip any meal.
10. I eat more than three meals in a day.
Activity 3: I Realize
In this activity, students should be able to understand the effects of bad and
good eating habits.
Directions: Ask the students to answer the following questions. Instruct them to refer
to their answers in the Activity 2 self-check. Tell them to finish the activity in 10
minutes.
1. Do you have a healthy eating habit? Why do you say so?
2. In your self- check, what are some eating habits you think should change?
Why?
3. What eating habits should you continue? Why?
Below is the rubric provided you can use in assessing the answers of your students.
Needs Approaching
Good Excellent
3 pts 4 pts
1 pts 2 pts
Ideas and There is no You put thought What you are writing What you are
Content clear or into this, but there about is clear. You writing about is
specific is no real evidence answered the clear and well-
explanation in of learning. More question. Some expressed,
answer to the specific support may be including specific
question. information is lacking, or your examples to
needed or you sentences may be a demonstrate
need to follow the bit awkward. Overall, what you
directions more a decent job. learned. Well
closely. done!
Use of No terms from Only one term Your answer included Your answer
terms the lesson are from the lesson is several terms from included all the
used. used in the the lesson, terms from the
answer. Try for a demonstrating lesson that
few more, next adequate applied to the
time. understanding of the question asked.
material. All terms are fully
17
Needs Approaching
Good Excellent
3 pts 4 pts
1 pts 2 pts
defined and used
in the proper
context.
Sentence Sentences are Some sentences Sentences are Sentences are
Fluency incomplete or are complete and complete and able to complete and
too long. It easy to be understood. they connect to
makes understand. one another
reading them Others require easily when they
difficult. some work. are read out
loud. Your
writing 'flows.'
1. Why is it important to have a healthy eating habit?
2. Cite benefits of healthy eating habits. How will that help you in performing a
task?
3. How will you promote healthy eating habit in the school? In the community?
Activity 4: My Weekly Meal Planner

In this activity, the students should know how to choose the right food by
making a food guide or a weekly meal planner.
Directions: Ask the students to make a weekly meal planner by filling out the table
below. Ask them to schedule the food that they will eat from Monday to Sunday.
Provide example to start. Let them do this task in 20 minutes.
Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast
Fried Egg
1 cup of
rice
Water
Sinigang
na Baboy
Lunch
1 cup of
Rice
Water
Snacks
Banana
Cue,
Water
Pinakbet
Dinner
Fried Fish
1 c up of
Rice
Water
18
Summary
Eating is important. We need to eat for us to perform well. In this lesson, we have
learned that people have different eating habits.
Fueling for Performance - Athletes follow a structured diet for good body
composition, athletic performance, and recovery. They eat a balanced diet of
carbohydrates, protein, fats, minerals, and vitamins to be effective in their
performance.
Emotional Eating - It is habitually consuming large amount of food in response
to emotions instead of hunger. Food is seen as a source of comfort, stress
reliever, or reward to make one feel better.
Social Eating - This is eating with peers just for the sake of being sociable.
Peer pressure is the main reason why one feels compelled to consume more
calories than what is planned.
Distracted Eating People who spend more time eating while watching TV is
prone to being overweight, obese, and increased risks to diseases like
diabetes and hypertension. Too much TV-watching and making it part of ones
lifestyle is unhealthy because it makes a person spend less time in doing
physical activities.
References
9 Bad Eating Habits and How to Break Them. (2014. Jan 13). Retrieved from
http://www.everydayhealth.com/diet-and-nutrition-pictures/bad-eating-habits-and-how-to-break-
them.aspx
Berger,Vincent. (2005). Emotional Eating. Retrieved from
http://www.psychologistanywhereanytime.com/weight_and_eating_disorders/psychologist_weig
ht_emotional_eating.htm
Causes of Obesity. (2016. Jun 15). Retrieved from
http://www.nhs.uk/Conditions/Obesity/Pages/Causes.aspx
Edwards, Roxanne D. (MD).Emotional Eating. (2016. Apr 1). Retrieved from
http://www.medicinenet.com/emotional_eating/article.htm
Franklin, Lauren. (2013. Sep 29). Social Eating Poses Serious Problems for College Students. Retrieved
from http://www.dailytexanonline.com/opinion/2013/09/29/social-eating-poses-serious-
problems-for-college- students
LeWine, Howard (M.D). (2013. Mar 29). Distracted Eating May Add To Weight Gain. Retrieved from
http://www.health.harvard.edu/blog/distracted-eating-may-add-to-weight-gain-201303296037
Nordqvist, Christian. (2015. Oct 1). The Eight Most Popular Diets Today. Retrieved from
http://www.medicalnewstoday.com/articles/5847.php#vegetarian_diet
Ovuorie, Tobore. (2014. Sep 5). Watching TV While Eating Bad for Health- Nutritionist. retrieved from
http://www.premiumtimesng.com/arts-entertainment/167760-watching-tv-while-eating-bad-for-
health-nutritionist.html
Sheehan, Krista. What Does a Vegetarian Diet Consist Of?. Retrieved from
http://healthyeating.sfgate.com/vegetarian-diet-consist-of-2568.html
Smith, M., Segal, J., and Segal R. (2016. Apr). Emotional Eating VS Mindful Eating. Retrieved from
http://www.helpguide.org/articles/diet-weight-loss/emotional-eating.htm
Social Eating. (2012. Feb 27). Retrieved from
http://www.urbandictionary.com/define.php?term=social+eating
Sports and Nutrition Fueling Your Performance. (2015. Jul 13). Retrieved from
http://youngmenshealthsite.org/guides/sports-nutrition/
Study Suggests TV Watching Lowers Physical Activity. (2006. Jul 31). Retrieved from
https://www.sciencedaily.com/releases/2006/07/060731165525.htm
What Are the Health Risks of Overweight and Obesity?. (2012. Jul 13). Retrieved from
https://www.nhlbi.nih.gov/health/health-topics/topics/obe/risks
19
Lesson 5: Managing Stress through Physical Activity
Objectives:
1. Discuss stress and its symptoms
2. Identify the benefits of physical activity in coping with stress
3. Make an information sheet material in managing stress
Pre-Activity: What bothers you?

Directions: For 5 minutes, let the students list down their experiences from the
previous week that made them feel uncomfortable. Let them describe the way they
cope with the uncomfortable experiences they had using the table below.
Uncomfortable / Actions you took to make

Places
Demanding Situation yourself feel better
Home
School
Community
Reading:
Stress and its Characteristics
In the daily challenges of life, individuals often encounter discomfort

circumstances and events that disturb ones physical, mental, and emotional states.
The bodys response to the discomfort it experiences is called stress. Stress is the
bodys way of reacting to an external stimulus such as a discomfort. It activates the
sympathetic nervous system, which brings about a fight or flight response wherein
cortisol and adrenaline is released into the bloodstream. These hormones stimulate
your heart to pump faster, making your blood pressure rise. Your muscles start to
contract, your breathing quickens, and your senses become more sensitive. These
changes in your body caused by stress increases your stamina and strength, makes
you react quickly, and keeps you more focused.
Stress affects allit is part of ones life. The human body and its system are
equipped to respond to stress. Most of the events that happen to you and around you
contribute stress to your body.
The effects of stress differ for each individual, based on their ability to adjust to
certain changes from the environment and the people around them. Some are able to
cope easily, but others have hard time.
On the one hand, stress can be helpful for it can keep a person alert and set
to avoid vulnerability. On the other hand, it becomes detrimental when a person is
subjected to stress without relief or relaxation between situations. Stress-related
tension may build up and consume the person. A negative stress reaction is referred
20
to as distress. Distress triggers mental, emotional and physical problems and, even
worse, certain symptoms or diseases.
Symptoms of Stress
Emotional
Nervousness, gets easily upset, moody
Overwhelming feeling and sometimes uncontrollable experience in
relaxing the mind
Low-self esteem, loneliness and the feeling of being worthless
Mental
Lack of focus
Disturb mind setting
Physical
Weak and lesser strength, easily gets cold and infection
Headache
Upset stomach, including diarrhea and constipation
Loss of appetite
Aches, pains, tense muscles
Sleeplessness
Coping with Stress through Physical Activity
Stress is inevitable and eliminating it entirely from ones life is impossible.

Changes in daily events are beyond any persons capacity. However, ones reaction
to stressful changes can be managed. Regular exercise is sometimes done to cope
with stress. Spending time with friends or family, sleeping, watching movies, as well
as listening to music, also work. These coping techniques are said to be of help but
most health professionals recommend participation and engagement in physical
activity and exercise as preferred strategy.
1.
Many of the physical symptoms of stress can be managed through physical
activity. Physical activity is defined as any bodily movement that works your skeletal
muscles and physical skills, that requires strength and energy expenditure. This
includes any motion performed throughout the day. Walking, running, dancing,
swimming, yoga, and gardening are a few examples of physical activity.
Types of Physical Activity
1. Aerobic - light to moderate-intensity physical activity that requires more

oxygen than sedentary behavior, and thus promotes cardiovascular fitness
and other health benefits (e.g., weight bearing exercises like jumping rope,
cycling, swimming, running playing football, basketball, or volleyball).
2. Anaerobic - high-intensity physical activity that is done in a short duration
of time requiring high energy. Anaerobic activities are strength-base
activities in the absence of oxygen (e.g., sprinting during running,
swimming, or cycling) requires maximal performance during the brief
period.
3. Lifestyle - physical activities which have been a part of our daily routine
(e.g., walking, climbing stairs, sweeping or raking the yard), which is
usually light to moderate in intensity.
21
4. Physical activity play - an intense play activity that requires substantial
energy expenditure (e.g. playing tag, jumping rope).
5. Play - simple and self-reflected activities with flexible rules for the purpose
of enjoyment.
6. Sports - a physical activity requiring skill and physical prowess that is
governed by set of rules and regulations that is often done in a
competition. There are two categories of sports: individual and team.
Physical Activities Mechanism in Coping with Stress
Keeping your body physically active can help improve overall disposition,
increase the release of endorphins and offer meditation-like qualities. Exercise
can also reduce the fight or flight response often triggered by stress.
Mood Booster
Engaging in physical activity can improve moods and make us feel better,
increasing self-confidence, thus reducing stress. Exercise can also improve our
quality and ability to sleep, resulting in a fully rested body which can definitely have a
positive impact on our overall disposition and cognitive function.
Endorphin Release
Participating in physical activity can result in an increase in endorphin levels.

Endorphins are chemicals or neurotransmitter hormones that are secreted from the
brain and nervous system. It activates the bodys opiate receptors thus it has
analgesic properties that can make you feel good. It also gives a person the feeling of
achievement and being in control.
Mind Stimulator
Exercise can be a form of meditation. While involved in an engrossing physical

activity, we may find that we are concentrating strictly on the physical work. We tend
to forget the problems and worries you have at present. With this, our mind is
somehow freed and stimulated to work and find solutions to our stress.
Reduction of Fight or Flight Response
Stress, either big or small, activates our flight or fight response and in doing
so, deluges our body with different hormones including cortisol, adrenaline, and
noradrenaline. Over-secretion of these hormones is brought about by stress, thus
must be controlled and returned to normal state. Otherwise it could interfere with body
functions leading to adrenal fatigue. Physical activity or movement metabolizes the
hormones triggered by stress, processing these chemicals and returning them to
normal levels. Once these hormones have been metabolized, the level
of homeostasis improves, regulating the internal conditions of the body, thus bringing
in a state of balance and stability. In this manner, we feel calm and ready to gear up
and face the world once again.
Activity 1: Be a stress manager!

Directions:
22
1. With a partner, instruct the students to interview 15 other classmates and ask
about their sources of stress, and what they do to cope with it.
2. Ask them to make graphs, tables, and charts to help them interpret their data.
Ask them to present their findings in an oral report and to give
recommendations in managing stress through physical activity.
3. Instruct them to produce their own information sheet on stress management to
be given to their peers to help them manage their stress too.
Activity 2: Checking whats on your mind.

Directions: Let the student do this in a whole sheet of paper.
1. Participation in physical activity helps in managing stress by ____________.
2. Why is the release of hormones and its processes important to stress
response?
3. When I am in a stressful situation, Ill find time to _____________________
because ___________________________________________________.
Summary
Engaging in physical activity and participating in sports have significant

benefits to our health. It is acknowledged as one of the most effective strategies for
managing stress.
Living an active life through physical activity can help in elevating your mood
and activating our body parts resulting to improvement in overall disposition. The
body system functions to increase release of endorphins also known as a natural
pain-killer. Also, concentrating on the physical activity offers meditation-like qualities
where your focus is on the movement giving you a sense of relief, free from worries
and stress.
Physical activity and movement metabolize and process stress-generated

hormones returning it to normal levels reducing further symptoms of stress.
References:
Physical Activity Reduces Stress (April 17,2016) retrieved from http://www.adaa.org/understanding-
anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
What is Physical Activity retrieved (April 17,2016) from https://www.k-
state.edu/kines/kineseducation/whatispa.html
Stress Management Health Centre. Retrieved (April18,2016) http://www.webmd.boots.com/stress-
management/physical-stress-symptoms
White, Mary Gormandy, M.A., SPHR - Corporate Trainer & Consultant Physical Activity and Stress
Management (April 17,2016) retrieved from http://stress.lovetoknow.com/physical-activity-
stress-management
What is stress? Retrieved ( April 18,2016) from http://www.helpguide.org/articles/stress/stress-
symptoms-causes-and-effects.htm
Exercise for Stress and Anxiety retrieved (April 18,201) from http://www.adaa.org/living-with-
anxiety/managing-anxiety/exercise-stress-and-anxiety
23
Lesson 6: Self-testing Activity for a Healthy Me!
Objectives:
1. Discuss the significance of assessing healthrelated fitness component
2. Administer selfassessment on healthrelated fitness (HRF), barriers on
physical activity, and on ones diet
3. Reflect on the test results and suggest future plans for improvement
Processing Question: What is the significance of assessing health-related fitness?

Keeping the body physically active enables the body systems to function
properly with vigor and alertness. Staying in shape allows the individual to perform
daily tasks efficiently and effectively resulting to better output and performance.
Pre-activity: Getting ready for Physical Activity

Directions: Prior to any physical activity, it will help to know the students general
health status through the Physical Activity Readiness (PARQ) & YOU questionnaire.
Ask the students to fill-up the PAR-Q and to answer the questions honestly. This
questionnaire, if given before participation in physical activity, can be of use for legal
or administrative purposes.
Regular physical activity is fun and healthy and increasingly more people are starting to become more active every
day. Being more active is very safe for most people. However, some people should check with their doctor before
they start becoming much more physically active.
If you are planning to become much more physically active than you are now, start by answering the seven
questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check
with your doctor before you start.
Common sense is your best guide when you answer these questions. Please read the questions carefully and
answer each one honestly: check YES or NO.
YES NO
1. Has your doctor ever said that you have a heart condition and that
you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not
doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose
consciousness?
5. Do you have a bone or joint problem (for example, back, knee or
hip) that could be made worse by a change in your physical
activity?
6. Is your doctor currently prescribing drugs (for example, water pills)
for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical
activity?
24
Physical Fitness Testing
Assessing ones health status will help the person know about ones strengths
and weaknesses. Awareness of individuals health-related fitness and its relevant
interpretations will aid the person to efficiently create an action plan in observing a
healthy lifestyle and selecting appropriate activities for areas that need improvement.
Instruct the students to be in proper attire, prepare needed materials, and get
ready to perform the following activities.
Activity 1: Self-testing Activities for Health-related fitness

I. Anthropometric Measurements
Purpose: To measure body composition
Equipment: weighing scale, tape measure
Goal: Take body measurements
Preliminary: Prepare needed materials
Procedure:
1. Height. Stand with trunk straight. Measure the distance from the floor to
the top of the forehead. Record the score in centimeters (cm).
2. Weight. Stand on a weighing scale free from any object for weight
accuracy. Record in kilograms (kg).
3. Waistline. Locate your upper hipbone. Find the proper spot by placing your
hands around your waist, squeezing slightly, and then moving your fingers
downward until you feel the top curve of your hips. Place a
tape measure around your bare stomach just above the upper hipbone.
Record in centimeters (cm).
4. Hipline. Place tape measure in the widest part of hip in line with the pubis.
5. Computation/s
a. Body Mass Index (BMI) - measure of body mass based on height and
weight that aid in determining weight categories.
BMI = Weight in kg
(Height in m) x (Height in m)
b. Waist to Hip Ratio (WHP) - measure stored body fats percentage by
the relative measurement of waist and hip
WHR = Waist Circumference (cm)
Hip Circumference (cm)
II. 3-Minute Step Test

Purpose: Test for Cardiovascular Endurance level based on how
quickly your heart rate will come back down after a
physical activity
Equipment: stopwatch, 12-inch bench box, a metronome
Goal: In a constant pace, step on and off the bench for 3
minutes straight
25
Procedure:
1. Stand close to the 12-inch bench box while your partner sets the
metronome in 96 beats per minute (bpm).
2. When ready to begin, start the stopwatch, step one foot at a time to the
beat (up, up, down, down). When 3 minutes is up, stop immediately and
get your pulse rate.
3. Record the Exercise Heart Rate: _______ bpm
III. Hamstring and Hip Flexor Test

Purpose: To test flexibility of the hamstring and hips
Equipment: protractor
Goal: Keeping both legs straight, lift one leg to the maximum
angle while the other leg remain flat on the floor
Preliminary: Illustrate angles on a poster board and paste it on the
wall.
Procedure:
1. Lie on your back on the floor beside
a wall.
2. Slowly lift one leg off the floor. Keep
the other leg flat on the floor.
3. Keep both legs straight.
4. Continue to lift the leg until either leg
begins to bend or the lower leg
begins to lift off the floor.
5. Place a yardstick against the wall to
mark the spot to where the leg was
lifted. Lower the leg.
6. Using a protractor, measure the
angle created by the floor and the
yardstick. The greater the angle the
better your score.
7. Repeat with the other leg.
IV. Zipper Test

Purpose: Test for the shoulder flexibility
Equipment: tape measure
Goal: Raise one arm across your back
with bent elbow and fingers
reaching down
Preliminary: Prepare needed materials
Procedure:
1. In a standing position, raise one arm across
your back, bend the elbow and reach down as far as possible.
Simultaneously, bring the other arm down behind the back trying to
cross fingers over those with the other hand.
2. Measure the distance of overlapped fingers in cm. If they fail to meet,
score it as a minus or <0. Write zero if the fingertips just touched with
no overlap.
3. Repeat the procedure with the other hand. Record the score.
26
V. Curl-up (Dynamic)
Purpose: Test abdominal muscles strength and endurance
Equipment: mat, adhesive tape
Goal: Perform curl-up with proper pacing (3 seconds per curl)
Preliminary: Prepare the mat. Place two tape marks 4 inches
apart on the floor.
Procedure:
1. Sit on a mat in a long sitting
position. Bend your legs more than
90 degrees with feet remaining flat
on the floor.
2. Lay down with arms extended at
the sides, palm facing down with
fingers extended touching the 1st
tape mark.
3. From that position, curl your trunk Tape marks, 4 inches apart
up with heels in contact with the http://www.mansionathletics.com/us-games-curl-up-
floor until your fingers reach the mat-1388274-exercise-fitness-coaching-
2nd marker. assessment.htm
4. Upon reaching the second marker, lower back to the starting position.
Repeat one-curl up every 3 seconds.
5. Continue the curl-ups and stop when you are unable to keep the pace.
Record the number of repetitions.
VI. 90-degree Push-up (Dynamic)

Purpose: Test for the strength and endurance of the upper arm
muscles
Equipment: mat
Goal: To perform a proper push-up
Preliminary: Prepare needed material
Procedure:
1. From prone lying position, place the hands just outside the shoulders
with elbows bent.
2. Males: Support the body in a push-up position from the toes with back,
hip and legs align.
Females: Support the body in a push-up position from the knees
instead of toes, with back, hip, and legs aligned.
3. Lower the body until the upper arm is parallel to the floor or a 90
degrees angle of the bent elbow.
4. Repeat as many times as possible.
VII. Flexed-Arm Support (Static)
Purpose: Test the muscular strength of the shoulder and upper

arm
Equipment: mat, stopwatch
Goal: Hold the push-up position not more than 35 seconds
27
Procedure:
1. Use the Push-up procedure 1 & 2 for preparatory position. From the
starting position, lower the body until the upper arm is parallel to the
floor and elbow flexed at 90 degrees (see images above).
2. Hold the position as long as possible.
3. Record the obtained holding position.
Measuring your fitness level is one way to find out your level of physical fitness. Below are
references for interpretation.
BMI Categories: Waist to Hip Ratio Men Women

Underweight = <18.5 Ideal 0.8 0.7
Normal weight = 18.524.9 Low risk <0.95 <0.8
Overweight = 2529.9 Moderate Risk 0.96 0.99 0.81 0.84
Obesity = BMI of 30 or greater High Risk >1.0 >0.85
Rating Scale for Dynamic Muscular Endurance

Age16-26 Male Female
Curl-ups Push-ups Curlups Push-ups
Can do more than Can do more than Can do more than Can do more than
High Performance Zone
35 29 25 17
Good fitness zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 and below 15 and below 9 and below 7 and below
Rating Scale for Static Endurance

Classification Score in seconds
High- performance zone 30 and above
Good fitness zone 20 29
Marginal Zone 10 - 19
Low Zone 10
Rating Scale for Flexibility

Classification Men Women
Hamstring & Hip Hamstring & Hip
Shoulder Flexibility Shoulder Flexibility
Flexor Flexibility Flexor Flexibility
(inches) (inches)
(degrees) (degrees)
High R L R L
111 & above 111 & above
Performance 5+ 4+ 6+ 5+
Good Fitness
1-4 1-3 80-110 2-5 2-4 80-110
Zone
Marginal Zone 0 0 60-79 1 1 60-79
Low Zone <0 <0 <60 <1 <1 <60
28
Activity 2: Self-Assessment Card: Health-related fitness status
Directions: Tell the students to fill up necessary information needed. Interpretations
will be based on the chart above. Complete the column for analysis/implications in
two or three sentences only.
1. Body Composition
Test BMI Result Interpretation Analysis
BMI
Waist to hip Ratio
2. Cardiovascular Endurance
Recovery PR &
3- minute Step Test Implications
Interpretation
3. Muscular Strength, Endurance, Flexibility
High My strongest HRF component:

Curl-up: Abdominal strength
Good
My weakest HRF component:
Marginal Push up: Upper arm strength
& endurance
Low Realization/Conclusion:
That I have to prioritize
Push-up Curl-up Flexed- Flexibility exercises that can improve my
Arm Support upper arm strength.
Mark with a dot the performance description obtained.
Health-related fitness components:

Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to
supply oxygen to your body tissues during sustained physical activity. This allows
the body to endure physical movement for a period of time. Also, efficient delivery
of oxygen to its tissues will take place giving the person a lower breathing rate
and the ability to perform the task longer.
Muscular Strength is the maximum amount of force a muscle can exert in a

single effort. Achievement of muscular strength depends on factors like gender,
age, and inherited physical attributes. Having strong muscles is beneficial to
everyday living. The muscles support the skeleton enabling movement to occur
and the strength to support the body while standing up.
Muscular Endurance is the ability of the muscle to continue to perform without

fatigue.
Flexibility is the ability to bend and move the joints through the full range of
motion.
29
Body Composition is the percentages of fat, bone, water, and muscle in a
human body; it is often the ratio of lean tissue to fat tissue in the body.
Barriers to Physical Activity
Getting involved in physical activities can be attributed to personal and

environmental factors. A person may experience a variety of challenges along the
way. This hinders the person to be physically active, hence, referred to as barriers.
Personal barriers
With the current trends in technology and development, peoples lives
have become convenient and easier as well as less active. They may also have
reasons or own justifications of their inactivity that forms their attitude towards
physical movement, letting them live a sedentary life.
Some common explanations (barriers) that people cite for resistance to

exercise are:
insufficient time to exercise
inconvenience of exercise
lack of self-motivation
non-enjoyment, boredom of exercise
lack of confidence in their ability to be physically active (low self-efficacy)
fear of being injured or having been injured recently
lack of self-management skills, such as the ability to set personal goals,
monitor progress, or reward progress toward such goals
lack of encouragement, support, or companionship from family and friends
non-availability of parks, sidewalks, bicycle trails, or safe and pleasant
walking paths close to home or the workplace
Environmental barriers
Some may not notice but the space and the setting where people live
greatly influence a persons participation to physical activity. The constant
exposure and the daily interaction with the people and things around has a great
impact on a persons preference towards bodily execution and movement.
The environment in which we live has a great influence on our level of

physical activity. Many factors in our environment affect us. 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 environmental factors include our social
environment, such as support from family and friends, and community spirit. It is
possible to make changes in our environment through campaigns to support
active transportation, legislation for safer communities, and the creation of new
recreation.
30
Activity 3: Lead me to where I am!
Directions: Listed below are examples of physical activity barriers. Instruct the
students to draw a line connecting its type whether its a personal or an environmental
barrier.
e.g. Lack of motivation
Accessibility of walking
pathways
Support from family and

friends
Personal Environmental
Barrier Unavailability of Barrier
parks/grounds for activities
Fear of injury
Health considerations
Gadgets providing leisure
Use of elevators and vehicles
Guide questions:
1. During the pre-activity on Par-Q & You, have you encountered any physical
activity barrier? Is there any personal or environmental barrier? If yes, please
list it down.
2. Cite some ways to overcome situations that hinder you to engage in physical
activity.
Activity 4: Diet and Nutrition Assessment

Directions:
1. Surf the net and open the site
http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/health/diet-
nutrition/diet-nutrition-assessment?id=5717f623f2f95&step=0
2. On that site, undergo steps 1-3. Print the downloaded assessment results
reflecting your diet and nutrition.
3. Set at least 5 goals for the items that needs improvement.
(Activity 4 as it appear on the Internet)
31
Diet & Nutrition Assessment Results
April 20, 2016
My Strengths
I include high-fiber foods such as whole grains in my

diet on a daily basis.
I avoid eating to relieve stress, unhappiness, or other
emotions.
I try to resist the temptation of slickly packaged
processed foods, opting instead to look for whole,
fresh ingredients.
My Areas of Improvement
I don't always eat the correct amount of food to

maintain a healthy body weight.
I don't always eat the recommended five servings of
fruit and vegetables each day.
I don't eat enough of a variety of foods.
I eat foods that are high in saturated fat or trans-fatty
acids (whole milk, fatty meats, snack foods).
I don't always drink eight glasses of water a day.
I don't always limit my intake of salt and sugar.
I drink more than the recommended alcoholic amount.
Summary:
Fitness level assessment determines the current health status of an individual.
Assessing ones health status will help a person be informed of his or her strengths
and weaknesses leading him/her to observe a healthy lifestyle and to select
appropriate activities for improvement.
To maintain general fitness, develop the health-related physical activities that

include cardiovascular endurance, muscular strength, muscular endurance, flexibility
and body composition.
References:
(http://www.furman.edu/sites/live well/getmoving/pages/par-q.aspx)
(http://www.edu.gov.mb.ca/k12/cur/physhlth/frame_found_gr11/rm/module_b_lesson_4.pdf)
Benefits of fitness testing. Retrieved from http://www.topendsports.com/testing/guide-benefit.htm

http://www.teachpe.com/fitness/testing.php
Corbin, Charles B. et.al (2006) Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach
Sixth Edition,Mc-Graw Hill, USA.
Diet and Nutrition Assessment. Retrieved (April20,2016) from

http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/health/diet-nutrition/diet-nutrition-
assessment?id=5717f623f2f95&step=1
Dr. Mercola. 3 Fitness Tests to Assess Your General Fitness and Health Risks. February 14, 2014.
Retrieved(April 20,2016) from http://fitness.mercola.com/sites/fitness/archive/2014/02/14/3-
fitness-tests.aspx
Fitness Homework What is a Muscular Strength Workout. Retrieved from

www.pecentral.org/.../FitnessHomeworkWhatisa%20MuscularStrengthWor...
Par Q & You. Retrieved (April 19, 2016) from

http://www.furman.edu/sites/LiveWell/GetMoving/Documents/PAR-Q2.jpg
Smith, Craig. The Recovery Heart Rate Time After Cardio Exercise April 23,2015 retrieved from
http://www.livestrong.com/article/260805-the-recovery-heart-rate-time-after-cardio-exercise/
The 3-minute step test (retrieved April 20, 2016) from

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1115
32
Lesson 7: Fitness Goals
Objectives:
1. Discuss Principle of Physical Activity and the FITT
2. Make a FITT fitness plan based on training principles to achieve/and or
maintain health-related fitness
3. Perform moderate to vigorous physical activities following the designed
fitness plan
Pre-activity
Teacher will do a review by asking students some questions.
1. What is fitness?
2. Enumerate activities done to improve fitness.
3. What is the significance of improving our fitness?
Improving fitness is an important goal for achieving optimum health. If carefully

planned, performed, monitored, and evaluated, positive healthrelated outcomes will
be achieved and that reduces their risks to acquiring health problems.
To maximize the results of a physical fitness program there is a need to be

acquainted with the Principles of Exercise and appropriate modification of the FITT
Frequency, Intensity, Type, and Time.
The Principles of Physical Activity
Overload Principle. This is the most basic principle that indicates doing
more than normal for improvement to happen. In order for the skeletal muscles
to get stronger, additional load must be added and greater load exerted than
what was used to.
Principle of Progression. It is a gradual increase in exerting effort or load

that is done not too slowly, nor too rapidly. This principle aids safe and effective
results.
Principle of Specificity. This suggests that overloading must specifically

train a desired body part for it to improve. For example, cardiovascular fitness may
only improve flexibility to a small degree, and so jogging and running will not be a
part of the exercise program for developing flexibility. Instead, select exercises
with emphasis on stretching out the muscles and joints. Use the appropriate type
of exercise that directly improves your target muscles.
Principle of Reversibility. Development of muscles will take place if regular

movement and execution is done, and if activity ceases, it will be reversed. This
shows that benefit and changes achieved from overload will last only if training is
continuous. The effect of training is lost if the training is discontinued.
33
The FITT Principle of Physical Activity
Frequency
The frequency of exercise refers to number of times a physical activity is
done in each week. According to the American College of Sports Medicine
guidelines, it is recommended to exercise 3-5 days per week and for more optimal
results, exercise can be done in most days of the week with a combination of light-
moderate-vigorous activity.
Intensity
The rate at which the activity is performed is called Intensity. It is also
referred to as the magnitude of the effort required to perform an activity or
exercise. It describes how easy or how hard a person has to work in a certain
activity, and it varies from one person to another. The determination of intensity
depends on some individual factors such as exercise experience, relative level of
fitness, and needs of fitness.
The intensity level target may be determined by computing the target

heart rate (THR) range based on the results of an exercise stress test,
considering the resting and exercise heart rate, with 60% to 80% intensity level.
(Karvonens Formula)
Instruct the students to go over the recorded fitness results from the self-testing
activity. These will be used in computing their target heart rate (THR). Let them
compute their THR following the procedure below.
Activity 1: My Target Heart Rate

Directions: Compute your Target Heart Rate Range in 4 steps. Fill in the blanks below.
1. Get the Maximum Heart Rate. . Age : 15 RHR: 60
MHR = 220 - ________ MHR = 220 15
(your age) MHR = 205
MHR =____________
2. Determine the Heart Rate Reserve.

HRR = MHR ________________ HRR = 205 - 60
(Resting Heart Rate)
(*Please refer to Self-testing activities)
HRR= _____________ HRR = 145
3. Take 60% and 80% of the HRR

a. 60% x HRR = _________ 60% x 145 = 87
b. 80% x HRR = _________ 80% x 145 = 116
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range.
a. 60% HRR 87 + __60___ = __147__ beats per minute
(RHR)
b. 80% HRR 116 + __60__ = __176 __ beats per minute
(RHR)
Therefore, your target heart rate range is __147_ to __176 beats per minute.
(4.a) (4.b)
(When performing physical activities, your heart rate is within the normal range
therefore you have to select moderate vigorous activities that will make your heart
pump within the THR range of from 147 to 176 bpm.)
34
Type
The type of activity is determined by following the principle of progression and
specificity. To attain a higher level of fitness, select the type of physical activity
that challenges the body to accept an increase in work and answers your need.
Activity 2:
Instruct the students to get a piece of paper and to perform Activity 2 in 3
minutes. Let them copy the table and fill-in words from the word pool.
Directions: Identify what HRF component these physical activities belong to. Choose
your answer from the word pool and write your answers on the table provided for.
Cardiovascular Fitness Flexibility Muscular Strength & Endurance
Walking Yoga Squats
Swimming Stretching Body-weight exercises
Jogging Dynamic Stretching Planks
Brisk walking Lunges Sit-ups
Lunges
Walking Jogging Lunges

Dynamic stretching Swimming Yoga
Stretching Squats Sit-ups
Body-weight exercises Brisk walking Planks
Time
Time is the duration or the length of session of a physical activity. It is

inversely related to Intensity since the more intense a work is done, the shorter
time it is performed.
Here are some examples of physical activities and exercises that you may integrate
in your own fitness plan. Remember that the intensity of exercise as well as the type
of activity to be done will vary for each person, as it is based on the fitness level
results during self-testing.
Cardiovascular Fitness
35
Aerobic Exercises to improve Cardiovascular Endurance
walking
jogging
cycling/biking
hiking
skating
rollerblading
step aerobics
cardio machines e.g. treadmill
sports e.g. football, basketball, volleyball
Flexibility Fitness
https://www.washington.edu/wholeu/2015/02/09/week-five-dare-to-do/
Muscular Strength and Endurance Fitness
http://triathlete-europe.competitor.com/2013/10/30/get-peloton-strong
36
https://www.pinterest.com/pin/461196818068640351/
Activity 3: How intense are you?

Directions: Perform one activity at a time and supply the information by filling-up the
table.
Describe the
Walking around Brisk walking for 3-minute jump
activity based on
for 5 minutes 4 minutes jacks
the following:
How are you Feels somewhat
Feels easy Feels very hard
feeling? hard
Breathing quickens
How is your No noticeable Breathing is deep
but not out of
breathing? changes and rapid
breath
You dont break
How is your Develop a sweat
out sweat unless Slightly sweating
sweat? after 3 mins
humid
Difficulty, cant
Carry-out Carry-out say more than a
How is your
conversation or conversation but few words without
talking ability?
even sing cannot sing stopping for
breath
Reflection:
1. Which among the three (walking around, brisk walking, 3-minute jump jacks) is
considered:
a) Light activity: walking around for 5 minutes
Justification: _____________________________________
b) Moderate activity: brisk walking for 4 minutes
Justification: ______________________________________
c) Vigorous Activity: 3 minute jump jacks
Justification: ______________________________________
37
http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/
MET is another name for metabolic equivalent, a measure of exercise intensity

based on oxygen consumption. More specifically, a single MET is defined as the
amount of oxygen a person consumes (or the energy expended) per unit of body
weight during 1 minute of rest. It is equal to about 3.5 milliliters (ml) of oxygen
consumption per kilogram (kg) of body weight per minute, or 1 kilocalorie (kcal) per
kg of body weight per hour.
Source: www.ideafit.com/fitness-library/using-mets-program-design
Activity 4: My Fitness Plan

Directions: Let the students go over their results for the self-testing activities as bases
for Activity 4.
A. Determine your weakest component and strongest component. Refer to

results obtained during the self-testing activities. Rank them by writing 1- 4,
where 1 is the weakest and thus, should be given top priority in making your
fitness plan.
__________ Cardiovascular Endurance (3-min step test)
__________ Muscular strength and endurance of arm (push-up/flexed)
__________ Muscular strength and endurance of abdominal (curl-up)
__________ Flexibility of the hamstring muscles (hamstring & hip flexor test)
__________ Flexibility of the shoulder muscles and joints (zipper test)
B. Following the fitness plan design shown below, select activities guided by the
Principles of Exercise and the FITT goals.
38
FITT Goals Frequency Intensity Type Time
(Total fitness
(Indicate Light,
Form of exercises, selected plan not less
Parts of the days of the Moderate to
physical activities than 60
Fitness Plan week) Vigorous
minutes)
Warm-up
(Prioritize the weakest component

based on data in Activity 4A )
Work-out a._________
Activity/Exercises
b. _________
Activity/Exercises
c.__________
Activity/Exercises
d. __________
Activity/Exercises
e. __________
Cool-down
Activity 5: My Daily Fitness Record!

Directions: To keep track of their engagement in physical activity, after they make
their fitness plan, instruct them to perform it and record on the table shown in Activity
5.
Schedule Resting Heart Exercise Heart Recovery Heart Remarks

Week 1 Rate Rate Rate
Day 1_______
Day 2_______
Day 3 ______
Day 4 _______
Day 5 _______
39
Summary:
The Principles of Training suggest that overloading is the key to muscle
development and that it entails doing more than the body is used to. The benefit
brought about by overloading will only last if the overloading is continuous, otherwise,
the muscle development will go back to its original state.
It is important to take in consideration the FITT principle in achieving the

optimum fitness development. FITT stands for frequency, intensity, time, and type.
FITT sets the guidelines in your physical activity program and used as basis for your
fitness routine for better results.
The more frequent an activity is done, the greater chances of fitness

development. Exercise execution is also relative to Intensity.
How hard or how easy the task is accomplished defines the magnitude of
work, referred to as intensity. The intensity of your activity is determined by the bodys
response characterized by the number of times the heart pumps measured in beats
per minute. Computing the target heart rate (THR) range will give you an idea on your
workable heart rate according to your capacity.
Selection of appropriate activities will help you achieve the desired results by
being able to specify the target muscles for development.
Engaging in moderate to vigorous physical activity in different settings can

help avoid boredom, thus making activities more exciting and interesting.
References
Anspaugh, David J. et.al.Wellness; Concepts and Applications (1997), USA,Mc-Graw-Hill Companies.
http://www.health.com/health/gallery/0,,20629237_6,00.html
http://www.topendsports.com/fitness/karvonen-formula.htm
Powers, Scott K. et.al.. Exercise Physiology Fourth Edition (2001), New York, USA, Mc Graw-Hill
Companies,Inc.
Salyer,Jessica The Top 5 Muscular Endurance Exercises November 15,2015.

http://www.healthline.com/health/fitness-exercise/muscular-endurance-exercises
Smith,Jessica, ME. Using METs in making a program design. February 1,2006. www.ideafit.com/fitness-
library/using-mets-program-design
The F.I.T.T. Principle - Here's What You Need to Know for Great Workouts retrieved (April23, 2016) from
https://www.verywell.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593
What is Moderate-intensity and Vigorous-intensity Physical Activity?

http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/
40
Lesson 8: Exercise for Fitness
Warm-up Activity: Rank Em!

Directions: Let them rank the following physical activities according to the level of
effort they would have to exert to accomplish them. Rank first (1st) the physical activity
that requires the most level of effort to accomplish and 10th the physical activity least
requiring level of effort. Let them explain their rankings.
_____ competitive badminton for _____ volleyball spiking and blocking drills
30 minutes for 10 minutes
_____ running uphill for 5 minutes _____ 3-on-3 basketball for 30 minutes
_____ sprinting for 20 seconds _____ swimming 10 laps continuously
_____ climbing 1 flight of stairs _____ 3k fun run in 1 hour
_____ leisurely biking _____ walking in the mall
Explain the differences in the level of effort needed to accomplish various

physical activities. Emphasize that the rankings of each student may differ from others
because of the differences in fitness levels.
Ask how the students gauged the level of effort necessary to accomplish the
different physical activities. Use their answers to connect to the topic of discussion.
Reading:
When you engage in physical activities for health and fitness improvements,
you need to monitor the effort you are giving. This is because the effort given in doing
physical activities contributes to the achievement of your fitness goals. By monitoring
your effort, you will be able to know if you are reaching at least a moderate intensity
level and at most a vigorous one.
Remember, it is important that your body is challenged to do more than what it

is used to for changes to occur. If the physical activity you do is too easy for your
body, changes (if any) would be minimal. Hence, your body should be challenged.
You need to sustain moderate to vigorous intensity of physical activity for your body to
be challenged.
You will be able to monitor your effort through physiological indicators.

Physiological indicators are those signs that are physiologic in nature or have to do
with bodily processes. These include heart rate, rate of perceived exertion (RPE), and
pacing. Each of these physiological indicators is important. However, depending on
your fitness goal and personal preference, each indicator has its own advantages.
Heart Rate. Also known as pulse rate, this is

the number of times a persons heart beats per
minute. It indicates the effort your heart is doing
based on the demands you place on your body. The
more demanding your physical activity is, the faster
the heart rate.
Each time your heart beats, it pumps blood

into the arteries of your body. The surge of blood
causes a pulse, which is what you feel by holding
your fingers against an artery. The major arteries that
41
are easy to locate and frequently used for pulse counts are the radial artery (just
below the base of the thumb) and the carotid artery (just below the sides of jaw).
Some people find it easier to locate the carotid artery but locating the radial artery is
easier for others.
To determine your pulse rate, locate your pulse

using your index and middle fingers. Press gently to
feel the pulse. Count the number of beats in 10
seconds and multiply by 6 to get your number of beats
per minute. The 15-second count is also used by
multiplying by 4 to get the number of beats per minute.
The heart rate provides a good indicator of the

relative challenge experienced during physical activity.
Using the heart rate as a physiological indicator, Image taken from
maximal heart rate (max HR) is typically used. http://mindly.org/tutorial/howto/lower_rest
ing_heart_rate
Recommendations for physical activity indicate that
physical activities used as
High Too much
exercises should be between
60 to 85 percent of your max
HR to maintain or improve
Optimal cardiovascular fitness. This
level means that for each exerciser,
Amount getting the max HR and the
of Activity
heart rates equivalent to 60 to
Threshold of training 85 percent of the max HR are
Not important in achieving your
enough fitness goals. Think of it as
60% heart rate is your
moderate intensity and 85%
Low Inactivity
heart is the limit of your
Figure 2: Physical activity target zone
vigorous intensity.
Take note of the concepts of threshold of training and target zone. The threshold
of training is the minimum amount of physical activity (frequency, intensity, and time)
necessary to produce benefits. The target zone, on the other hand, begins at the
threshold of training and stops at the point where the physical activity becomes
counterproductive.
You can think of threshold of training as American College of Sports Medicines

(ACSM) minimum recommendation of training intensity (60%) and the target zone
ranging from 65 to 85 percent training intensities. Hence, you need to reach these
training intensities to produce health, wellness, or fitness benefits. You can compute
your target heart rate for these training intensities by following several steps.
According to Hoeger and Hoeger (2011), research indicates a more favorable

prediction using the computation below than the equation 220 - age. Here are the
steps to get your target heart rate.
1. Estimate your maximal heart rate (max HR/MHR) according to the following
formula:
maxHR/MHR = 207 (0.7 x age)
42
2. Check your resting heart rate (RHR) sometime in the evening after sitting
quietly for 15 to 20 minutes. You may take your pulse for 30 seconds and
multiply by 2, or take it for a full minute.
3. Determine heart rate reserve (HRR) using this formula:
HRR = MHR RHR
4. Calculate the training intensity at 30, 40, 60, and 85 percent. Multiply HRR by
the respective 0.30, 0.40, 0.60, and 0.85, and then add the HRR to all four
training intensities. Example:
60% Training Intensity = HRR x 0.60 + RHR
Activity 1: My Target
Directions: Ask the students to compute their threshold of training and target zones.
Ask them to identify physical activities that they could do to reach these.
Emphasize accurate computations so that students will be guided accordingly.

Once they already know their respective computations, they should keep these in
mind whenever they engage in physical activities so that they can reap the benefits of
engaging in physical activity.
Although counting the heart rate during exercise is quite difficult, it is still one of
the best ways to accurately count exercise heart rate values. To do this, while
exercising, continue moving while quickly locating the pulse, then stop and take a 10-
second count. Multiply the number by 6 to convert the heart rate to beats per minute.
This measurement can be used to make necessary adjustments to reach your target
zone.
Heart rate monitors can also be used

to get your heart rate during physical
activity. These monitors, which are
strapped on your chest, work along with
wristwatches that register the heart rate.
Since the wristwatch will show your heart
rate as you move, you can adjust the level
of effort accordingly. Most models of heart
rate monitors show the heart rate along
with calories burnt, target zone, and time or
Figure 3 Heart Rate Monitor duration of exercise. However, more
http://zenergysv.com/blog/detail/using_a_heart_rate_monitor sophisticated models may feature other
information.
Rate of Perceived Exertion (RPE)

This is an assessment of the intensity of exercise based on how you feel. It is
basically a subjective assessment of effort which ranges from 6 (very, very light) to 20
(very, very hard) with 1 point increments in between. The target zone for aerobic
activity is from 12 to 16.
If you are engaged in physical activity, you rate your effort level based on how
light or how hard you perceive it. A rating of 6 means that your effort level is very,
very light while a rating of 18 means that your effort is more or less very, very hard.
Think of each rating in the RPE as a reflection of your heart rate during the physical
activity, that is, when multiplied by 10. This means that an RPE of 6 is about a heart
43
rate of 60 while an RPE of 18 is about Ratings of Perceived Exertion (RPE)
180 beats per minute. Since an RPE of 6 Rating Description
6
means your heart rate is only at 60 beats Very, very light
7
per minute, your physical exertion is very 8
minimal, while an RPE of 18 means that Very light
9
your heart is doing 180 beats per minute, 10
Fairly light
pushing yourself to the limit. 11
12
Somewhat hard
13
14
Activity 2: Rate it this time 15
Hard
Directions: Ask the students to look at 16

Very hard
17
their answers in the warm-up activity. 18
Now knowing about RPE, ask them to Very, very hard
19
rate the different physical activities 20
according to their perceived exertion if Source: Data from Borg from Corbin et al (2008)
they were to accomplish those physical activities. Let them explain their answers.
Ask the students to compare their rankings with the RPE they gave for each
physical activity. Let them analyze if the physical activities they ranked high (1st to
3rd) were also rated high in perceived exertion.
Let the students compare their answers and emphasize that RPE is relative
and is dependent on several factors such as a persons fitness level.
A practical way to know your level of effort is to try singing or talking while
engaged in physical activity. If you are still able to sing during physical exertion, then
the RPE is probably just between 6 to 8. However, if you cannot hold a conversation,
then the level of effort is high and the RPE is probably between 14 to 17.
If you are jogging and are still able to sing, you could jog a bit faster to
increase RPE. However, if you cannot talk anymore, you could lower the effort level
by jogging slower or inserting brisk walks between jogs. Remember, the
recommended target level of effort is from 12 to 16 (120 to 160 beats per minute) for
your health to improve. So rate your physical exertion to be able to maximize the
effects of your participation in physical activity.
Using the RPE also avoids the need to stop and count the heart rate during
exercise. With practice, most people can recognize when they are in the target zone
using RPE. It now becomes easier to make necessary adjustments in the effort
exerted since you have perceived the physical exertion accordingly.
Pace and Pacing. These refer to the rate or speed of doing physical activities. This
means that a person can take it slow when engaged in physical activities or do them
quickly depending on the FITT Principle.
Pacing allows you to change the way you perform or complete an exercise or
physical activity so that you can successfully see changes. It regulates your
participation in physical activities through gradual and careful introduction of changes
in the physical activity, whether an increase in intensity, frequency, or participation.
Depending on the fitness level of an individual, pacing may be through

frequency, intensity, and time of doing physical activities. The normal frequency could
be 3 to 4 times a week which can be increased or decreased depending on the
44
changes done in intensity and time. If intensity is increased, frequency and time could
be decreased, or vice versa.
You must be able to pace your participation in physical activities well so that
you will benefit more and not get injured. Remember to listen to your body, so pace
yourself if needed.
Activity 3: Pace Yourself

Directions: Ask the students to look at their answers in Activity 3 and write them on
the table below. If they were to do the different physical activities, how will they pace
themselves? Ask them to complete the table.
Physical Activity Frequency Intensity Time
Emphasize that pacing is relative to the fitness level of a person and that is will
also depend on the bodys response to physical activity participation and other
factors.
When you make modifications or adjustments in your exercise program, you

have to take note of the principles of progression and adaptation. Increase elements
in your exercise program gradually so that your body can adapt accordingly. Take
serious note of the principle of overload as well. Too easy a load will not be beneficial
to your body in the long run.
If you have just started having a more active lifestyle, you may want to start
with physical activities of relatively moderate intensity. Performing this type of activity
at about 40 percent of your max HR or an RPE of 12 (somewhat hard) for several
weeks would be recommended for gradual adaptation. Time spent on physical activity
may be shorter than the recommended 30 minutes. However, as fitness improves,
accumulated minutes should at least account for 30 minutes a day, and the FITT
principle can be increased as well. The table below shows recommended
progression.
Progression of Activity Frequency, Intensity, and Time Based on Fitness Level

(Corbin et al,2008)
Low Fitness Marginal Fitness Good Fitness
Frequency 3 days a week 3 to 5 days a week 3 to 6 days a week
Intensity
Heart rate reserve (HRR) 40-50% 50-60% 60-85%
Maximum heart rate (maxHR) 55-65% 65-75% 75-90%
Relative perceived exertion 12-13 13-14 14-16
(RPE)
Time 10-30 min 20-40 min 30-60 min
It is important that you monitor your fitness improvements since these will
eventually dictate your progression. If your body has adapted to the demands you
place on it, then it would be best to progress to another level until you reach your
optimum level of overload. This is the principle of progression. Following this principle,
the load you place on your body should occur in gradual succession rather than in
major bursts for safe and effective results. The new challenge now posed on your
body is how to advance to another level.
45
However, as you become more fit, the rate of improvement levels off. As the
principle of diminishing returns indicates, once you get more and more fit, the benefit
you get for each additional amount of activity may not be the same as before. When
your physical activity level is high, you can expect to have lesser improvements
despite additional amounts of physical activity. When this happens, the challenge is
on how to maintain that level of physical activity.
References
Corbin, C. B., Corbin, W. R., Welk, G. J., & Welk, Karen A. (2008). Concepts of physical fitness: Active
th
lifestyles for wellness (14 ed.). New York: McGraw-Hill.
th
Hoeger, W. W. K. & Hoeger, S. A. (2011). Fitness & wellness (9 ed.). Australia: Wadsworth.
Images on how to get pulse rate retrieved from http://mindly.org/tutorial/howto/lower_resting_heart_rate
Image of heart rate monitor retrieved from http://zenergysv.com/blog/detail/using_a_heart_rate_monitor
46
Warm-up Activity: Exercise Checklist

Directions: Divide the class into groups of 5-6 students and ask them to make a
checklist of the important things needed by an exerciser during the following:
a. Summer time in Cebu

b. Christmas season in Baguio
c. Rainy season in Davao
Ask them to present their checklists in class.
Make the warm-up activity interesting for the learners. You can show different
pictures of exercisers which they can use as guide in making their checklists. When
the students present their checklists, they can tick the things off using the pictures.
Introduce the discussion by using their answers from the warm-up activity.
Use them to jumpstart the topic on personal safety protocols or precautions that an
exerciser needs to observe and follow to avoid certain exercise- and weather-related
conditions.
Reading:
As you engage in moderate to vigorous physical activity, you need to observe
some personal safety precautions to avoid certain conditions related to physical
activity participation. These conditions include dehydration, overexertion,
hypothermia, and hyperthermia.
Each of these conditions should be taken seriously because each poses

health risks to an exerciser. These conditions are usually associated with exercising
in different types of environment, like a hot or cold environment. However,
dehydration and overexertion may be experienced even when exercising in
environments that do not have extreme temperatures.
Each condition will be discussed with ample safety precautions to guide you
as you engage in moderate to vigorous physical activities.
Dehydration
This refers to excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation.
During participation in physical activities, the body regulates its

temperature depending on the intensity of the activity. During moderate to
vigorous physical activities, the body perspires or sweats and you get thirsty.
Sweating. On a normal day, the body loses about 2.5 liters of water from
the lungs and skin, from urine and feces, and from perspiration. The body must
replace this through proper hydration. To offset fluid losses, it is suggested that
150 to 250ml of fluid should be taken every 15 minutes.
Thirst. Thirst is a sensation of dryness in the mouth and throat associated

with a desire for liquids. Maintaining water balance is an important consideration
47
during exercise. Physical activity results in increased heat production, and
evaporation of sweat from the skin allows the body to dissipate this heat and
maintain a normal body temperature. The amount of fluid lost as sweat varies
according to factors such as the intensity and duration of activity and the air
temperature or humidity.
Most of the time, an individual waits for thirst to kick in before replenishing
lost water. However, it is advisable to replenish lost fluids even before feeling
thirsty. This is especially important when an individual exercises in the heat or
does so for an extended period of time.
Activity 1: Analyzing fluid replenishment advertisement

Directions: Show different sports-related advertisements on fluid replenishment. Ask
the students to take note of the claims presented in the advertisements like
replenishment information, effects of drinking the product, etc. Ask the students to
explain their answers.
Make sure to present clear videos or pictures of the different advertisements.

Show these videos one after another before asking the students to explain their
answers. After these, present to the class the nutritional facts of each sports drink by
bringing actual bottles of each drink. Compare the drinks and discuss the advantages
of using them as fluid replenishments.
What are the recommendations for fluid replacement during prolonged aerobic
exercise?
Adequate water replacement is the most important factor in preventing

heat disorders. Drinking about 6 to 8 ounces of cool water every 15 to 20
minutes during exercise is ideal to prevent dehydration. Cold fluids are
absorbed more rapidly in the stomach.
Commercial fluid replacement solutions or sports drinks that contain 6

to 8 percent glucose are optimal for fluid absorption and performance in most
cases. These are recommended especially when exercise is strenuous and is
carried out for more than an hour. However, water is sufficient for exercise
lasting less than an hour. Palatability ensures greater fluid intake so choose a
drink that suits your taste as well.
Another condition that you need to be aware of is overexertion or overtraining.

This condition is actually independent of weather conditions, but you need to be
aware of the signs and symptoms.
Overexertion or Overtraining
This refers to the detrimental cause of excessive training.
Some individuals engage in too much physical activity. Some exercisers

and athletes often push themselves too hard in their pursuit of high-level
performance. Thus, they are susceptible to a variety of hyperkinetic conditions
known as overload syndrome. This condition is characterized by fatigue, irritability,
and sleep problems, as well as increased risks for injuries.
48
In an over-trained status, performance is known to decline sharply and this
can cause individuals to train even harder. This dip in performance may be
mistaken for dip in physical effort so the exerciser or athlete increases the effort to
pull up the performance.
A useful physical indicator of overtraining is a slightly elevated morning

heart rate (4 or 5 beats more than normal values). Essentially, an elevated
morning heart rate reveals that the body has to work too hard to recover from the
exercise and is not in its normal resting mode.
When doing resistance training, an individual is likely overtraining and may

not reap the full benefits of the program if the body is not allowed to recover
completely in 2 or 3 days after maximal effort. Decrease in total number of sets or
exercises, or both, is recommended.
You also need to pace your workout properly to avoid staleness.

Staleness, or getting bored or uninterested, is usually a consequence of
overtraining.
Activity 2: Identifying symptoms of overtraining

Directions: Ask the students to identify symptoms of overtraining by placing a check
() mark on the blanks. Ask them to share their answers with their seatmate.
_____ 1. Has your performance decreased dramatically in the last week or two?
_____ 2. Do you notice signs of unusual anxiety or anger?
_____ 3. Do you feel depressed?
_____ 4. Do you feel unusual fatigue?
_____ 5. Are you less energetic than usual?
_____ 6. Do you have trouble sleeping?
_____ 7. Do your arms and/or legs feel heavy?
_____ 8. Do you experience loss of appetite?
_____ 9. Do you lack interest in training?
You may want to read aloud each question and explain statements that need
emphasis. Elaborate on the answers of students. Emphasize that identifying
symptoms of overtraining is important. Remind the students to analyze their
experiences so that they will be able to identify these symptoms.
Introduce the next topic by asking the students about their feelings and
experiences about the weather in the Philippines. You may want to mention students
playing directly under the sun during lunchtime in your school, if there are any, and
ask the students their opinions on this.
Reading:
Because the weather here in the Philippines is normally hot most of the year,
exercisers should be conscious about it when engaging in physical activity whether
indoors or outdoors. Since indoor conditions can easily be adjusted with cooling
mechanisms such as air conditioners and electric fans, outdoor conditions pose more
challenges to you as an exerciser. One of the things that one needs to be aware of is
hyperthermia.
49
Hyperthermia
This is an alarming rise in body temperature, which is an effect of
exercising in a very humid environment. It sets the stage for heat stress and even
heat stroke, the potentially fatal collapse of the temperature-regulating
mechanism.
In hot environments, the body is able to maintain temporary thermal

balance during exercise through circulatory adjustments and evaporation of
sweat. However, the body responds differently in a hot, dry environment. The
body actually gains heat when the air temperature exceeds the temperature of the
skin. Under these conditions, the evaporation of sweat allows the maintenance of
thermal equilibrium. When humidity is also high and evaporation cannot take
place, the body temperature continues to rise, and performance is severely
impaired.
Is it safe to exercise in hot weather?

Prolonged, vigorous exercise can be dangerous in hot and humid weather.
Heat from exercise is released in the form of sweat, which cools the skin and
the blood circulating near the body surface as it evaporates. The hotter the
weather, the more water the body loses through sweat; the more humid the
weather, the less efficient the sweating mechanism is at lowering body
temperature.
If you lose too much water or if your body temperature rises too high, you
may suffer from heat disorder such as heat exhaustion or heat stroke. Use
caution when exercising if the temperature is above 80F or if the humidity is
above 60%. To exercise safely, watch for the signals of heat disorder,
regardless of the weather.
Activity 3: Donaire in Cebu

Directions: Present the case of Nonito Donaire, Jr.s April 23, 2016 title defense fight
against Zolk Bedak in Cebu. Around that time, the Philippines was experiencing one
of the hottest temperatures. Ask the students what the two boxers needed to do to be
able to give out their best in such hot temperature.
You can show video reports on Donaires training regimen to prepare for his
fight in Cebu or present newspaper clippings instead. Emphasize that athletes like the
two boxers need to adjust their training regimens and nutrition to suit the event venue
conditions and weather temperatures.
You can also add here other athletes adjustments in similar conditions such
as Manny Pacquiao fighting in the US, Philippine Azkals playing in Europe, etc to
emphasize the next topic.
Heat Acclimatization. On the first day of vigorous exercise in hot weather, one
may experience near maximal heart rate, elevated skin and core temperatures,
and severe fatigue. But after a few days of similar exposure, the same task can be
accomplished with a reduced heart rate, made possible by improved blood
distribution and increased blood volume. Skin and core temperatures are lower,
since sweating begins at a lower temperature.
50
Highly fit individuals become acclimatized in 4 days while sedentary ones
take about 8 days. The best way to get acclimatized is to work in the actual
conditions (temperature and humidity) one has to endure.
Tips when Exercising in the Heat/Hot Weather

Slow down exercise and add rest breaks to maintain prescribed target heart rate. As you
become acclimatized, you can gradually increase intensity and duration.
Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of fluid
every 10-15 minutes during exercise (more frequently during high intensity activities).
Wear clothing that breathes, allowing air to circulate and cool the body. Wearing white or
light colors will help by reflecting rather than absorbing heat. A hat can keep direct sun off
your face. Do not wear rubber, plastic, or nonporous clothing.
Rest frequently in the shade.
Slow down or stop if you begin to feel uncomfortable. Watch for the signs of heat
disorders. If they occur, act appropriately.
When you exercise in hot environments, you need to be aware of heat disorders.
Heat Disorders
Problem Signs and Symptoms Treatment
Heat cramps Stop exercising, drink fluids, and
when considerable massage or stretch cramped
History of exertion; muscle
salt is lost in sweat. muscles.
cramps, usually in the
Take lightly salted
muscles used during exercise Cool the body. Stop exercising, get
foods and massage out of the heat, remove excess
to relieve cramps. clothing, drink cold fluids, and
apply cool and/or damp towels to
Fast, shallow breathing; the body.
Heat exhaustion
when heat stress
weakness; dizziness; Get immediate medical attention,
headache; moist or cool skin and try to lower body temperature.
exceeds the
capacity of the
or profuse sweating; pale Get out of the heat, remove excess
face; normal or slightly clothing, drink cold fluids, and
temperature-
elevated temperature; weak apply cool and/or damp towels to
regulating
pulse the body or immerse in cold water,
mechanism.
but not to induce shivering.
Person should be placed in shock
Noisy breathing; hot, flushed or recovery position. If conscious,
skin (may be dry or sweaty); person may sip water. Raise the
red face; chills or shivering; legs.
Heat stroke the
disorientation; erratic Fan person and use wrapped cold
temperature-
behavior; high body packs in the armpits and groin.
regulating
temperature; no perspiration;
mechanism has
full, rapid pulse; altered
given up
consciousness or
unconsciousness;
convulsions
Cold temperatures do not pose a threat similar to that posed by hot, humid
condition because of the metabolic heat generated through exercise. In the
Philippines, there are only a number of places where cold temperatures can be
experienced. Even so, exercisers should be aware that severe exposure to low
temperatures and high winds can lead to frostbite, hypothermia, and even death.
51
Hypothermia
Excessively low body temperature, characterized by uncontrollable
shivering, loss of coordination, and mental confusion
This occurs when the body begins to lose heat faster than it can be
produced. Prolonged exertion leads to progressive muscular fatigue. As exposure
continues and additional body heat is lost, the cold reaches the brain. One loses
judgment and the ability to reason. Speech becomes slow and slurred and control
of the hands is lost.
Signs, Symptoms, and Treatment of Hypothermia

Signs and Symptoms Treatment
Early signs If the victim is unconscious, open airway
Shivering and check for breathing.
Pale, cold skin If the victim is conscious, bring to shelter
Cold environment or keep in warm room.
Replace wet clothes with dry ones.
As the condition worsens Give high energy foods and warm drinks.
No shivering, even though the person is Cover the head, hands, and feet because
cold heat is lost through the extremities.
Increasing drowsiness Do not let the victim lie down and rest
Irrational behavior and confusion since the core temperature is dropping.
Slow, shallow breathing Without treatment, one might lose
Slow, weak pulse consciousness and die.
Walking becomes clumsy and tendency of Transport the victim to a medical facility
wanting to lie down and rest escalates as quickly as possible
Constricting blood vessels (vasoconstriction) increases the stimulating

capacity of the skin, but it also results in a marked reduction in the temperature of
the extremities. Protective vasoconstriction often leads to discomfort in the fingers
and toes. Blood is rerouted to the deeper, more vital body organs.
To relieve pain, it is necessary to warm the affected area or raise the core
temperature. While shivering may cause some increase in temperature, gross
muscular activity is far more effective in restoring heat to the troubled area.
Shivering is the defense mechanism of the body against cold.
Core temperature is the temperature of the deep organs. The temperature

of the body is normally at 37 degrees Celsius or 98.6 degrees Fahrenheit. It
adjusts to enzyme activity within the muscles. Changes in core temperature can
be reflected in the skin.
Activity 4: Sports clothing modeling

Directions: Group the students and assign the each of the following topics per group:
basketball clothing, running clothing, sports-appropriate cold weather clothing. Identify
characteristics or features of your assigned sports clothing. What features are
common in the sports clothing that make them suited in Philippine weather? Assign 2-
3 members of the group as sportswear models and present these types of clothing in
class.
52
Emphasize that the students do not need to buy clothes for this presentation.
Borrow from family members or bring their own for the modeling part. Ask each group
to make a write-up for each piece of apparel as the models walk in class.
Ask each group to pay attention to the types of materials used in each clothing
as well as the color palette. Have them answer this question: Are these helpful for
exercisers?
Is it safe to exercise in cold weather?
If you dress warmly in layers and do not stay out in very cold
temperatures for too long, exercise can be safe even in subfreezing
temperatures. Take both the temperature and wind-chill factor into account
when choosing clothing. Cold weather clothing provides an insulating barrier
to air and can be removed as temperature rises and put back on as it falls.
Wool may be used as well as windproof or rainproof ones.
Dress in layers so you can remove them as you warm-up and put them
back on if you get cold. A substantial amount of heat loss comes from the
head and neck, so keep these areas covered. In subfreezing temperatures,
protect the areas of the body most susceptible to frostbite such as the fingers,
toes, ears, nose, and cheeks with warm socks, gloves, cap, or hood. Wear
clothing that breathes and will absorb or drain moisture away from your body
to avoid being overheated by trapped perspiration. Warm up thoroughly and
drink plenty of fluids.
Cold Acclimatization. This refers to metabolic adjustments are done as well as

improved tissue insulation. Large body mass, short extremities, and increased
levels of body fat help to get acclimatized to cold weather.
Others Concerns:
Heat Rash also called prickly heat, is a benign condition associated with a red,
raised rash accompanied by sensations of prickling and tingling during sweating.
It usually occurs when the skin is continuously wet with un-evaporated sweat. It is
generally localized to areas covered by clothing.
Heat Syncope heat collapse, is associated with rapid physical fatigue during
overexposure to heat. This results in dizziness or fainting. It is quickly relieved
placing the individual in a cool environment and replacing fluids.
Sun protection factor (SPF). Sunscreen applied to the skin can help prevent
many of the damaging effects of ultraviolet radiation. A sunscreens effectiveness
in absorbing the sunburn-inducing radiation is expressed as the sun protection
factor (SPF). An SPF of 6 indicates that an individual can be exposed to ultraviolet
light 6x longer than without a sunscreen.
Activity 5: Safety features in school

Directions: Group the students into 3-4 members per group and assign each group to
visit a specific area in your school (e.g. playground, gym, canteen, etc). Ask each
group to identify safety features in each area related to the exercise- and weather-
related conditions discussed in class. Examples of safety features like water
fountains, wash areas like sinks and faucets, exhaust fans, etc can be identified. Ask
53
each group to make recommendations on how to improve each area of the school
they identified.
You can give each group a ready-made checklist on the best safety features
from other schools or facilities or you can make your own checklist. You can also let
the students make their own list.
Each group may take pictures of the areas assigned to them to support their
presentation and recommendations. If possible, with your help, the students can
present this information to the school administration so that improvements can be
made.
References:
rd
Clark, M. A., Lucett, S., & Corn, R. J. (2008). NASM Essentials of Personal Fitness Training (3 ed.).
Philadelphia: Lippincott Williams & Wilkins.
Corbin, C. B., Corbin, W. R., Welk, G. J., & Welk, Karen A. (2008). Concepts of physical fitness: Active
th
lifestyles for wellness (14 ed.). New York: McGraw-Hill.
th
Hoeger, W. W. K. & Hoeger, S. A. (2011). Fitness & wellness (9 ed.). Australia: Wadsworth.
Kerwin-Nye, A. (2004). First aid handbook: A complete guide to emergency procedures in the home, the
workplace and outdoors. Manila: WS Pacific Publications, Inc.
th
Marieb, E. N. (2002). Essentials of Human Anatomy & Physiology (6 ed.). Singapore: Pearson
Education Are Pte Ltd
54
As you participate in physical activities, whether in school or in the community,

it is good practice to know your school and communitys resources in case of injury or
emergency. Being familiar with it makes response to injuries or emergencies more
immediate and efficient, thus lessening the severity of the injury or emergency.
Resources refer to the supplies, equipment, facilities, and services that can be
utilized in case of a sports- or fitness-related injury or emergency. They include both
material and human resources such as safety supplies, equipment, facilities, qualified
and trained emergency personnel, as well as standard protocols set for such
situations. Emergency response begins with the preparation of both equipment and
personnel. When these have been prepared adequately, the school and community
are deemed ready for an injury or emergency.
It is important that you are able to identify these resources so that injuries or
emergencies will be addressed immediately and efficiently. These resources are
discussed here.
First Aid Kit
First aid is the immediate care given to a person who

has been injured or suddenly become ill. First aid deals with
self-help and proper home care, especially if medical
assistance is not immediately available. The goal of first aid
is to alleviate suffering, prevent added/further injury or
danger, and prolong life.
The first aid kit is a set of supplies and equipment

used to administer first aid. In your school and community,
first aid kits should be available, visible, and readily
accessible in case of injuries or emergencies. It should also
be regularly checked for completeness and freshness of
supplies. Image taken from www.emedco.com
The usual supplies found in a first aid kit include the following:
triangular bandage rubbing alcohol gloves iodine
tongue depressor swabs gauze scissors
wound dressings athletic tape cotton penlight
adhesive bandage forceps
Other equipment that should be included to aid in first aid are the following:
spine board blankets
short board/Kendricks
sets of splints
extrication device
wheelchair poles
The first aid kit is usually located in strategic places in school like the clinic,
gym, playground, and security stations. In the community, first aid kits should be
located in the community centers like community hall or office and recreation centers.
55
It is advisable that a signage be placed where the first aid kit and equipment are
located. This can either be attached to a wall or post or suspended.
Activity 1: Search for it!

Directions: Ask the students to do an ocular visit of your school gym,
community hall, and recreation center. Ask them to look for emergency
response equipment and supplies including first aid kit, spine board,
etc. Emphasize noting down if there are signage for these and if these
are accessible in case of injury or emergency. Make them complete
the checklist and write their observations.
First Aid kit sign (www.seton.ca)
Recreation
School Gym Community Hall
Center
First aid kit
Emergency
numbers and
phone
(List them here.)
Emergency
equipment
Visibility
Accessibility
Observations
Emphasize that it is important that emergency response supplies and

equipment are easy to spot and retrieve. Signage should be strategically placed and
supplies and equipment should be easy to retrieve.
Encourage the students to be detailed in their observations because, with your

guidance, they can use these to suggest improvements to your school and their
respective communities.
Emergency Numbers and Phone/Two-way Radio

Emergency numbers include police
department, fire department, Philippine Red
Cross (PRC), and other pertinent numbers. These
numbers are usually compiled per area (i.e.
locality, municipality, city) and written on a calling
card or bookmark or even larger. In schools,
emergency numbers could include the clinic,
security, and other offices. Image taken from www.smartsign.com
Emergency numbers should also be posted near phones and inside offices. It
is advisable that in the gym and recreation centers, phones are visible so that school
56
personnel or other individuals can notify pertinent offices or departments in case of
injury or emergency.
Emergency Response Procedure/Emergency Action Plan (EAP)

For schools and the community
(and in any other institution), the
presence of first aid kits, emergency
numbers and phones, and equipment
should not be the end of their
emergency response. They should set
procedures on how to respond to
injuries or emergencies. These
procedures are standard ways of
responding to emergencies.
These procedures make up what is called an Emergency Action Plan (EAP). It is

a plan developed for immediate implementation whenever the need arises, providing
appropriate standards of emergency care to all present. The EAP usually include the
following:
1. Emergency Personnel detailed First Aid arrangements for on-site

emergencies; may consist of teachers, physicians and nurses, athletic
coaches, security and maintenance personnel (for schools), or community
leaders, and homeowners association president, (for community)
2. Emergency Communication emergency numbers, phones/two-way radio,
public announcement (PA) system
3. Emergency Equipment first aid kit, wheelchair, spine board, stretcher,
blankets, poles, etc
4. Medical Transportation confirmation of local ambulance (c/o PRC), Basic
Life Support, etc
5. Non-medical Transportation wheelchairs, stretcher, etc
6. Emergency Contact List clinic, local hospital, etc
7. Venue Information transportations, identified entrance, exits, and access
routes
School personnel (e.g. teachers, security and maintenance personnel) and

community leaders know, understand, and follow these procedures every time an
emergency happens because it has been standardized. These procedures are usually
laid out in writing so that personnel crucial in the emergency response are notified
and that immediate attention is given.
In the community, it is advisable to form a community emergency response

team which will be the emergency personnel in your EAP. It is advisable that the
members of the community know who forms this emergency response team.
You may not know all the procedures of your school and community in
responding to emergencies. However, what is important is you know who to notify in
case an emergency happens. The most immediate personnel you need to notify in
case you are in your school especially in the gym are the PE teachers or any teacher
present, maintenance personnel, or security personnel.
57
Activity 2: And the procedures are?
Directions: Ask students to interview school personnel and community leaders
regarding the emergency response procedures they follow. When interviewing school
personnel, remind students to try to target those who they think are unlikely to
experience injuries or emergencies to know what procedures these school personnel
know and follow.
In class, ask students to compare their answers with their classmates who
interviewed school personnel within the same office or nature of work (e.g. librarians,
Math teachers, office staff) and share these with the class. For those belonging to the
same community, ask students to compare their answers and present commonalities
with the class as well.
Emphasize to the students to choose random school personnel to know if

emergency response procedures in school are known and followed by all. Ask them
as well to find out if emergency response procedures already exist in the community.
This is crucial since awareness, presence of mind, and adherence of individuals to
the emergency response procedures are factors in the effectiveness of emergency
response.
Part of the services that the school and community should offer is training their
personnel and community leaders in emergency responses. This is expected since
the effectiveness of emergency response greatly relies on the knowledge and skills of
school personnel and community leaders in first aid and other emergency responses.
The Philippine Red Cross (PRC) is the national branch of the International
Red Cross that cares for the
wounded, sick, and homeless
and now, providing help during
and following natural disasters.
PRC gives training on basic life
support, cardiopulmonary
resuscitation (CPR), first aid, and
many more. The school and
community should set a schedule
with PRC volunteers who can
impart the necessary knowledge,
training, and certifications to equip
them in times of emergency and
disasters. Red Cross volunteers during a Basic Training course
(taken from http://carmonagov.net/home/home/latest-
Once certified, school news/303-carmona-forms-municipal-red-cross-143.html)
personnel and community leaders
should be able to respond to injuries and emergencies. However, certification should
be renewed yearly or every two years, depending on the type of certification.
Entrance, Exit, and Access Routes

Adequate entry and exit points should be available in all areas. Access routes
(paths of travel) going to the clinic, emergency exits, main gate, and others should
also be known. Visible and strategically located signages are important so that these
can easily be seen even from a distance. They should always be accessible and free
from obstructions. Wide passageways are a must. A good estimate of the right width
58
of the passageway is to check if a wheelchair, spine board, or stretcher can be easily
transported and still have room for first aiders or rescuers to maneuver.
Ramps and elevators make access easier and are necessary especially for
structures that are higher than three storeys. They also make transport quicker.
Wheelchair ramp (Image taken from

http://stlouis.101mobility.com/wheelchair-ramps-stlouis.php)
Activity 3: Real life injury situation

Directions: Ask the students to
analyze a real life injury situation
involving an athlete. Ask them
what emergency response
procedures they think were
followed?
Ara Galang, De La Salle

University volleyball player, got
injured in a match versus National
University in March 7, 2015. She
was grimacing in pain and crying,
and was later reported to have suffered serious injuries to her knees. What do you
think were the emergency response procedures followed by the emergency personnel
who attended to her?
Activity 4: Safety features in school

Directions: Ask the students to review their answers to Activity 5 on Safety features
in school from the previous lesson. Based on the current lesson, let the students
analyze their answers if it reflects your school as being equipped with necessary
resources in case of injury or emergency. Give special attention to entrances, exits,
and access routes. Once identified, ask each group to make recommendations to
improve each area of the school to make it emergency-ready.
Activity 5: Safety features in the community

Directions: Instruct the students to do the same activity as in Activity 3 in their
community. Ask them to identify safety features that are visible in the community and
59
those that only community leaders have access to. Ask them to make a short portfolio
about your findings and make recommendations.
Activity 6: First Aid Certification and Basic Life Saving Course

Directions: Ask the students to identify local Red Cross office near your school or
community. Inquire regarding necessary procedures to be able to have a first aid and
basic life saving course in your school and/or community. Help them coordinate with
the school administration and/or community leaders to have this arranged, if possible.
Emphasize that knowing first aid and basic life saving is not only in the hands
of PE teachers. Personal knowledge is an advantage in case emergencies happen
when participating in physical activity without the presence of teachers or when
emergencies happen.
Make sure to refer to proper protocol and guidelines in conducting trainings to

students. Coordinate properly with your school administrators for this.
References:
Kerwin-Nye, A. (2004). First aid handbook: A complete guide to emergency procedures in the home, the
workplace and outdoors. Manila: WS Pacific Publications, Inc.
Image of first aid kit retrieved from

http://shop.emedco.com/search?w=first%20aid%20kit%20sign&af=cat1:workplacesafety
Image of hanging first aid kit sign retrieved from http://www.seton.ca/3-sided-hanging-first-aid-signs-first-

aid-kit-ac0499.html
Image of emergency sign retrieved from http://www.smartsign.com/custom-sign/custom-emergency-and-

fire-sign/sku-s-3484.aspx
Image of wheelchair ramp retrieved from http://stlouis.101mobility.com/wheelchair-ramps-stlouis.php
60
Warm-up Activity:
Directions: Ask students to identify the different types of equipment and facilities that
are usually found in a gym. How are these usually set up in the gym? Ask them to
draw it and share their work with the class.
Emphasize that different types of equipment come in different sizes and

shapes, and are also made of different materials. Strategic placement of equipment is
observed to maximize space and ensure convenience of working out and safety of
gym users.
Show pictures of actual gyms (both small-scale and full-scale) to compare and
contrast gym features.
Reading:
When you engage in aerobic, muscle-, and bone-strengthening activities, you
are likely to make use of different equipment and facilities. These resources help in
your enjoyment and participation so you have to care for them. As a courtesy to other
individuals who also make use of these equipment and facilities, you always need to
observe the proper manners or etiquette inside a gym.
Depending on the venue or facility, there is a specific decorum expected from

those who use them. The following are the different venues with its commonly
expected etiquette.
Playing court or field

A playing court or field may be found indoors or outdoors, depending on the
sport. Venues and facilities are usually ready-to-use where minimal setup is needed
since these are specifically catered to a certain sport (e.g. basketball, football).
However, some venues need to set up some equipment first, like volleyball, tennis,
badminton, table tennis, taekwondo, judo, etc.
Depending on the venue arrangements (i.e., rented or otherwise), those who

utilize and set up equipment are expected to properly fix, return, or store the
equipment after use. It is common manners to keep the venue clean and as orderly
as possible after use. Here are some examples:
Wipe off wet spots caused by drinks and sweat
Throw away used supplies and equipment like empty water bottles, athletic
tapes, shuttlecock feathers in badminton, etc.
Activity 1: Your Own Design

Directions: Ask the students to make a signage about appropriate etiquette in the
court. Tell them to make sure to think about the size, color, and contents of the
signage. Ask them to think of strategic locations where they can post it in school or in
the community recreation center.
61
Emphasize to the students that the visibility of a signage is important when
thinking about its design. The font size and font color as well as the size and color of
the actual signage are also important.
Make sure to check the wording the students will use on their signages
especially if they push forth in posting these in their respective communities.
Dance areas or studios

These are
either open or
enclosed spaces
with full-sized
mirrors on one or
more sides. They
usually cater to
different types of
dancers, which is
why most have
wooden or metal
railings called
barres. Speakers
and music players
are usually
available for use and are set up in strategic locations (i.e., at the corners or center).
Like in playing courts and fields, depending on the venue arrangements, users of
dance area or studios are expected to keep music players after use, turn off lights and
ventilation when not in use, and maintain the venue orderly for the next users. Below
are other expectations when using dance areas or studios:
Keep footwear and other belongings on the sides or designated spots (i.e.
lockers, benches, tables)
Wipe off wet spots caused by drinks and sweat on the floor.
If it is an open area, keep music at accepted volume so as not to disturb other
users.
Know the studio schedule every time so that you will not be rushed to move
out for the next users.
Gym or weights area

These are usually indoor facilities with different types of equipment such as
machine weights, free weights, balls, exercise machines (e.g. treadmill, stationary
bike, rower, stair climber), mats, etc. They
are strategically positioned to allow
maneuverability and easy access for all
those who work out.
The different equipment are also

accessible to all because the gym or weights
area is accessible to everyone who works
out. Hence, it is expected that you observe
proper behavior during and after working
out. Here are some of them:
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Avoid monopolizing use of the equipment. Share it with others by taking turns
using them.
Return equipment to its proper place.
Do not slam or drop weights.
Wipe off drinks and sweat off equipment and floor.
Lower volume of music or wear earphones.
Minimize grunting, refrain from yelling and using profanity.
Wear appropriate clothes including footwear. Do not take them off to look at
your body in the mirror.
Some gyms or
weights areas have some
reminders posted on
strategic locations so that
users will always be
reminded. Read them and
make sure to follow them to
have a worry-free time
working out.
Image taken from

https://www.fitneass.com/wp-
content/uploads/2014/07/Gym-
Rules-Gym-Etiquette.png
Activity 2: Are There Any?

Directions: Ask students to visit gyms or weights areas in their community. Tell them
to look for signages about appropriate etiquette in the gym. Have them observe gym
users if they follow these etiquette. Ask the students to pretend they were the gym
manager; what actions would they take for gym users to observe proper gym
etiquette? Let them share their answers with the class.
Emphasize to the students to ask permission from the gym owners first when
they do the activity. If they take pictures of individuals, make sure that they ask
consent from gym users as well.
You may provide a letter for the students to use when they visit gyms or
weights area. Make sure that this is duly noted by school authorities.
References:
http://dancewithmeusa.com/locations-2/dance-studio-glen-rock-nj/
https://www.fitneass.com/wp-content/uploads/2014/07/Gym-Rules-Gym-Etiquette.png
63
Warm-up Activity: Name Em!

Directions: Ask students to list as many categories of health- and fitness-related
events as they can and name local and national events that fall under these
categories. Have them share their answers with the class.
Emphasize that events are categorized differently so they have to think about
their answers thoroughly. Guide them as they share their answers.
You can also show them pictures of different events and ask them to
categorize them accordingly.
Reading:
As you become more involved in physical activities, you can elevate your
participation by joining events that promote health and fitness as well as address
health issues like diabetes, obesity, nutrition, smoking, and many more. By joining
these events, you can learn more about these health concerns, what is being done to
handle themand at the same time, you also get to increase your physical activity.
The usual objective of the organizers of these events is to raise funds for
awareness about these health issues. Depending on their advocacy, events may
range from fun-filled activities that can engage entire families, to more physically
demanding ones. Participation in these events not only increases your activity but
also gives you an advocacy to work on. Your choice would depend on your interests
and preferences. Here are some viable options for you.
Fun runs
These are usually 1-
day events that focus on
running various distances
(i.e., 3k, 5k, 10k, or longer).
They cater to a wide variety
of participantscompetitive
or recreational runners, and
even families. Whether you
are a recreational or
competitive runner, fun runs are good ways to elevate participation in physical
activities since some fun runs are held in different surfaces (e.g. concrete, off-road,
beach) and with different challenges posed on runners like an uphill run.
Other than the fitness benefits you would get from joining fun runs, you also
get to help out certain causes. Some organizations, associations, and companies
organize fun runs as one of their cause-oriented events.
Other benefits of joining fun runs include meeting new friends, enjoying the
outdoors, and bringing home participant race kits. Race kits, which usually include a
race bib or shirt and other items from sponsors, are good incentives for your effort.
You can even get additional giveaways depending on the event sponsors.
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You can also use your
participation in fun runs as a
gauge of your physical fitness
by trying to beat your own
time, setting new records, or
even aiming to finish among
the top participants. If you do
so, it is best that you prepare
properly and scout for more opportunities to race.
Dance events, competitions, or marathons

These events focus on
dance as the main activity,
whether as competition (e.g.
streetdance, dancesport) or as
recreation (e.g. aerobic dance
marathons, ZumbaTM events).
These may last for hours
depending on the event and
variety of dances, intensity
levels, and music usually used,
thus, elevating participation.
Other than fitness

benefits, you can get a lot out
from joining dance competitions
and marathons. If events are competition-based, usually cash prizes, trophies, and
freebies are the main incentives, along with bragging rights. However, if the events
are recreation-type, participant kits (e.g. event shirt, sponsor freebies) are the usual
takeaway. However, the enjoyment and fun of dancing are the main attraction in
these types of events.
Many people are

getting into exercising because
of the popularity of some
aerobic forms of exercises
particularly ZumbaTM,. The
attractiveness of physical
activities like ZumbaTM comes
from the lively music and
instructors, colorful vibe, and
relatively easy to follow dance
routines. However, the most
crucial effect that popular
exercises like ZumbaTM have is
the encouragement and
support to participate in exercise, which in effect, makes people more aware of their
health and fitness. That is why some groups and organizations choose ZumbaTM at
their event to promote awareness for their various causes. However, you can also
engage in other aerobic exercises in the form of dances such social dance,
streetdance, etc.
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Sports tournaments
These are the most common
type of health- and fitness-related
organized events. They mainly focus
on sports in a tournament type of play
where individual players and/or teams
compete. They are usually organized
for school teams [(e.g. University Athletic Association of the Philippines (UAAP)].
However, sports associations, cause-oriented groups, organizations, brands, and
companies also hold sports tournaments for various purposes, levels, and sports.
It may not be explicit that health and fitness are

the main highlights when joining such events because the
nature of such events is usually competitive. Athletes and
competitors treat their health and fitness seriously
because of this same nature. That is why they train not
only for their sports skills but also for their conditioning.
Through sport tournaments, athletes and competitors are
actually good role models of health and fitness.
You can join sports

tournaments of varying levels
of competition and different
sports. During summer, local government units (LGUs)
hold sports leagues especially for basketball and
volleyball. Several categories are open for basketball
based on age groups. For both basketball and volleyball,
teams usually represent different barangays, sitios,
puroks, or subdivisions. Some LGUs also hold sports
programs or sports clinics for the youth and other
individuals. The Sangguniang Kabataan (SK) or the youth
leaders of the community commonly organize events like
these.
In school, intramurals are the common sports competitions for students.

Different grade or year levels compete against each other in different sports. Games
are usually played after classes
where semi-finals and
championship games are
usually the highlights. Year
levels are represented by team
colors and are called by their
common year level labels (i.e.,
green for 1st year/freshmen,
yellow for 2nd year/sophomores,
red for 3rd year/juniors, blue for
4th year/seniors).
66
You can also try out for your
schools varsity teams. They
represent your school in different
sports competitions which usually
include district level competitions.
When successful, teams move to
higher level competitions that could
eventually lead to Palarong
Pambansa. This is organized by the
Department of Education (DepEd)
which is the national competition for
students. Here, student-athletes from all over the Philippines compete in different
sports representing their respective regions. This is held in one particular region
where events are held in different venues or locations.
You can also join sports

tournaments organized by other
institutions. Sports outlets, product
brands, and companies organize
sports tournaments. They usually
advertise to invite participants so
you might want to look for
tournaments in sports that you like.
Summer sports clinics

These are short-course sports programs catering to school children. Sports
clinics are offered by schools and product brands when school is over and students
have their summer break. The usual sports offered include basketball, taekwondo,
swimming, gymnastics, football, volleyball, and others. These last for several sessions
spanning days or weeks, and usually culminate with an exhibition tournament.
Outdoor recreation events like cycling events, triathlon, marathons, and football
These are specialized events
that target sports enthusiasts and
athletes. These are held in specialized
venues and locations, and usually have
different categories for different levels
of participants. Depending on the event,
categories such as beginner,
67
intermediate, and advanced are formed
or opened.
When you join such events, you

get to experience recreation-level of
participation to a higher level of
competition. You also get to experience a
different atmosphere because of the
ambiance in such events. Sponsors
booths and stalls are usually set up along
with other related set ups.
Talks, seminars, or conferences

These are usually lecture-
based events that cover topics
discussed with an audience. Some
events are held for different lengths
(i.e., half-day, 1-day, 2-day, 3-day,
weeklong) and some include
workshops or hands on training. Some
also are held with different formats like
classroom-type lecture, panel
discussions, parallel sessions, and the
like. Credible resource persons and
speakers are invited to speak so that reliable information are shared and learned.
Cause-oriented associations, product brands, companies, professional

organizations, among others hold such events for various purposes, some to increase
awareness, promote various causes, and to inform.
It would be beneficial for you to attend such events so you could learn more
things about health and fitness, become more aware
of related issues and concerns, and have a clearer
understanding of these things.
School, club, community, or company events

These are events that are organized by
schools, clubs, communities, and companies for
specific purposes. These cover a wide range of
activities like the ones mentioned above. Schools
and companies commonly hold events to coincide
68
with special dates and occasions. Events are usually dependent on themes and
duration is also relative to the celebration.
Aside from summer sports clinics, some communities also offer recreation
programs within the year to encourage an active lifestyle.
Activity 1: Whats Going On?

Directions: Ask the students to conduct an interview with their community leaders.
Have them ask about the community activities provided for members of the
community during the year. Let them probe on the successes of these activities in the
previous years.
Emphasize that interviews should not be conducted stiffly. Advice them to be

conversational. You can formulate guide questions for the students to use. Discuss as
well how to conduct interviews in your class.
Activity 2: Join Now!

Directions: Ask the students to scout organized events that interest them. Have them
join these events to maintain an active and healthy lifestyle. Let them complete the
table below and show proof of participation (e.g., picture during the event, race bib,
event giveaways, registration form, etc).
Type of
Date Event Name Organizers Proof of Participation
Event
Tell the students that the events they want to join can be of the same type.
However, for the purposes of variation, encourage them to join other types of events.
Proof of participation can be pictures during the event, shirt, or other items from the
event.
Encourage them to spread out these events within the year so that they get to
participate regularly. It will also enable them to have ample rest between events
especially for those who participate to compete.
References:
http://definitelylibrarian.blogspot.com/2013/09/mahlap-forum-fit-or-fat-how-to-have.html
digostoday.com
donboscocanlubang.edu.ph
www.doh.gov.ph
www.girodepilipinas.com
www.iligan.gov.ph
www.milo.com.ph
www.philstar.com
www.upm.edu.ph
www.valenzuela.gov.ph
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Lesson 13: Value of Participating in Physical Activities
Objectives:
At the end of the lesson, students should be able to:
1. Identify the value of participating in physical activities
2. Understand the health benefits of participating in physical activities
3. Describe the characteristics of a responsible leader in fitness activities
Activity 1: Assess your PA.

Directions: Instruct the students to close their eyes and think of all the activities that
they do for the whole day. Ask them to list it all in the table below and tell whether the
activity is healthy or not by putting the corresponding emoticon on the provided table
beside the activities. Tell them to follow the given example.
DAILY ACTIVITY HEALTHY UNHEALTHY
Scrubbing the floor
Processing questions:
1. How many healthy activities have you done the whole day? Do you think they
are enough for you to be considered an active teenager?
2. What do you think should you do with your leisure hours to maximize your
physical activities?
3. Do you think that the activities you have for the day can improve your health
and make you physically active?
Reading:
In recent years, there has been a decline in physical activity among teenagers.
There are lots of demands on their time, so they find it hard to be physically active.
Yet physical activity keeps teenage bodies and minds fit and healthy. During
adolescence, they need at least 60 minutes of activity every day.
With the rise of modern technology and proliferation of personal entertainment

gadgets, peoples life has become more sedentary. Their physical activities, whether
recreational or regular, became limited. This has been most evident with teenagers
nowadays. Few teenagers engage in physical activities and outdoor sports. Instead,
they spend their leisure hours inside the house playing computer games or games on
gadgets and watching television and movies. This sedentary lifestyle leads to poor
health and limited activities.
Motivation is a great factor to influence them to an active lifestyle. They have

to see and understand the reason for engaging in regular physical activity instead of
playing with gadgets or watching TV.
70
Activity 2: Where do I Belong?
At the end of this activity, students are expected to identify and understand the
difference between the physical activities that they do every day.
Directions: In the box below is a list of different physical activities. Instruct the
students to classify the activities whether it is moderate activity or vigorous activity.
Tell them to rewrite the activities in the appropriate column on the table.
walking dancing playing football cycling swimming

playing basketball jogging gardening climbing doing aerobics
MODERATE ACTIVITY V IGOROUS ACTIVITY

walking dancing
dancing playing football
swimming cycling
jogging swimming
gardening playing basketball
jogging
climbing
doing aerobics
Physical activity simply means movement of the body that uses up energy.
Walking, gardening, sweeping and mopping, mopping the floor, climbing the stairs,
playing football, or dancing are all good examples of being active. However, for it to
be beneficial for ones body, there are various factors to be considered such as the
intensity, duration, and frequency of the physical activity performed.
Here are some points to consider:

1. Physical activity done at a moderate or vigorous intensity level is good for a
teenagers health.
2. Moderate physical activities generally make you move. These could include
brisk walking, dancing, biking, swimming and jogging. Even helping out with
some of the more active chores inside and outside your home like gardening
can be good.
3. Vigorous activities increase the heart rate and make you sweat and may let
you enjoy being active even more. You may play games with lots of running
involved, say, basketball. You may also be take up running or jogging, or other
sports like football, tennis, and swimming.
Being physically active is an important part of a teenagers growth and

development, especially if done regularly. Let them realize that it is a great way to
spend time with friends, meet new people, feel good, and break up long stretches of
playing online games and watching movies. It is invigorating to move the entire body,
even by just cheering, or running after the ball. Being active every day can help
teenagers achieve the following:
improve heart health and fitness
develop strong muscles
develop strong bones
71
develop good posture
maintain a healthy weight
improve concentration and memory
learn new skills
increase self-confidence
reduce stress
make and keep friendships
improve sleep
develop leadership skills and initiative
awaken a sense of responsibility
According to the World Health Organization, in 2010, physical inactivity or the

lack of physical activity has been identified as the fourth leading risk factor for global
mortality (6% of deaths globally). Moreover, physical inactivity is estimated to be the
main cause of approximately 2125% of breast and colon cancer cases, 27% of
diabetes cases, and approximately 30% of ischemic heart disease cases. The
following are the common results of physical inactivity.
increased risk of being overweight and obese
hypertension/high blood pressure
anxiety
depression
type 2 diabetes mellitus
It is alarming to see that these conditions, which were seen before to only
affect adults are now affecting teenagers due to an improper diet and the lack of
physical activities. The sedentary lifestyle that most of them practice leads to the
deterioration of their health as well as their bodies.
Getting enough physical activity does not just happen. There should be
conscious effort and the decision to engage in it. Not all teenagers are keen on doing
physical activities. Others need motivation and encouragement to start an active
lifestyle. Sometimes teens need to explore a range of different organized and
recreational activities to find one that they like and enjoy. Simple, non-competitive
activities will allow them to socialize in a positive way. These can help them feel good
about doing physical activities rather than just sitting down playing video games.
Getting teenagers involved in lots of fun physical activities keeps them active and
healthy. Its easy when you help them find activities that they enjoy and that they can
do as part of everyday family life.
Teenagers may also join groups like community youth clubs, such as scouting,
which will keep them physically active while getting new knowledge or learning new
skills. These groups often do lots of physical activities be it indoor or outdoor. They
are good training grounds for future leaders, particularly in developing responsible
young adults as they motivate them to have the initiative to do and finish tasks.
When teenagers get involved in groups like these, they may also feel a sense
of achievement. They can be elected as leaders of the groups and could somehow
get more involved in activities that could open doors for them to learn how to lead
more efficiently. Cooperation and camaraderie will also become natural to them,
building self-confidence and boosting their self-esteem.
Exposure to competition in groups such as in a basketball league could

improve their leadership skills, give them a sense of responsibility, and inculcate
72
values on fair play. With these activities, teenagers will enjoy physical activities more
and will make their leisure hours more productive and competitive leading them not
only to a healthy lifestyle but to become responsible individuals.
Activity 3: P.A. Benefits

At the end of this activity, students should know and understand the different
benefits that they can get from physical activities and the conditions that they are at
risk of when they are physically inactive.
Directions: Below are jumbled letters/words of the different values they can get from
getting enough physical activity and the conditions that they are at risk of when they
have an inactive lifestyle. Ask the students to rearrange the letters to form the correct
word and tell them to put them on the corresponding table where they belong.
trongs nobes odog turesop neyitax thyealh ightwe bisetoy

duceer serests betisdia romdpive peels ehtlhay reath
gihh dolob srespure lopedev edarlipesh likls presniodes
Conditions from not doing physical
Benefits from doing physical activities
activities
good posture depression
strong bones anxiety
healthy weight obesity
reduce stress diabetes
healthy heart high blood pressure
develop leadership skills
improved sleep
Summary
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
is needed for them to be active. Once they are motivated they will open doors for
physical activities that they will surely enjoy.
Motivation and parental guidance is 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 use their leisure hours
wisely.
Inspire and motivate them to join youth groups that could help them enjoy the
physical activities and 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 become future responsible leaders as well.
73
Lesson 14: Career Opportunities In Health And Fitness
Objectives:
At the end of the lesson, the learners should be able to:
1. Identify the potential career for health and fitness
2. Realize ones potential in health and fitness career
3. Create a fitness event for a particular health issue
Activity 1: Find Me!!!

Directions: In the box below are the ten different career opportunities in health and
fitness. They are written horizontally and vertically. Let the students find the words
and write them on their paper.
P R O F E S S I O N A L A T H L E T E
E Q U I X U I N U U T T T H E M E A F
I N G T P R E S R T H U H R A F I R I
N T M N N V P I S R L O L O R R U N T
S O A E S I F D B I E Y E U T N U T N
T M G S I Q I E L T T F T G O L N B E
R Y P S V O A A V I I O I H F W L U S
U E O I E R M N O O C G C T M O I R S
C A U N B N A D S N C N T H I R K G T
T O S T U O Z O Y I O I R E N N E E R
O T H R Y W I U P S A K A R E P L R A
R I O U L T N T O T C N I A U V Y F I
O H X C G H G U M O H I N I S E G R N
M S E T T K S S S O I H E N E R N I E
A E R O B I C S I N S T R U C T O R R
S P O R T S T R A I N E R C U W X P S
P H Y S I C A L T H E R A P I S T E Y
74
The health and fitness field offers many career opportunities. Individuals
interested in helping others maintain their physical well-being may pursue degree and
certification programs in this field of interest.
If you're interested in your physical well-being as well as that of others, you

may consider an education in health and fitness. If you want to be of help in improving
public nutrition standards, helping people recover their fitness after an injury, or just
improving a person's overall wellness, a career in health and fitness may be right for
you. Degree and certification programs are available in fields such as the following:
nutrition
athletic training
physical therapy
fitness trainers
These trainings can lead to careers as:

nutritionists
fitness trainers
personal trainers
aerobics instructors or coaches
In this field, one must be outgoing, in good health, organized, have good
communication skills and able to motivate others. Meanwhile, other career
opportunities await students inclined in health and fitness. They can pursue a career
in the following fields:
Professional athlete
Physical education instructor
Sports trainer
Athletic coach
Activity 2: Pick and Match

Directions: Below are images of the different careers in health and fitness. Ask the
students to name them and describe each.
___________________ 1.
___________________________________________________________
75
_______________________ 2.
______________________________________________________________
_______________________ 3.
______________________________________________________________
______________________ 4.
______________________________________________________________
______________________ 5.
______________________________________________________________
76
Activity 3: Think and Match!
Directions: List down at least ten things that interest you. Think of the different career
opportunities suited for those interests and write it on the table below. Answer the
questions that follow.
Interest Career
Processing Questions:
1. Which among those interests takes most of your time? Why?
2. Does it fascinate you? How?
3. Do you think it will be your stepping stone for your future career? Why?
Activity 4: Event for the Issue

Directions: Due to the rise of modern technology, the lifestyle of many teenagers has
become sedentary increasing their risk of being overweight and obese. The activity
below will improve their awareness and motivate them to change their lifestyle for the
better.
1. Divide the class into four (4) groups.

2. Instruct them to create a 4-minute Zumba exercise fitted for teenagers.
3. Let them practice the exercise and present it in class.
4. Let them lead the morning exercise during flag ceremony.
5. The Zumba exercise will be graded by the teacher using to the rubrics below.
Timing 5
Coordination 5
Music 5
Attitude 5
TOTAL 20
Summary
Oftentimes we ask other people about what their interest are because
somehow we want to know what track they want to take. It is true that what interests
us now will be the stepping stone for our future career. In choosing a career, it should
be something that really fascinates and interests us. Though you may face challenges
along the way, it would be easier for you to succeed knowing that you want what you
are doing.
There are many career opportunities in health and fitness. Depending on their
interest, one may pursue a career in professional athletics, nutrition, or fitness.
So for now, prepare yourself for what career you would like to take. Choose
what really interests you and pursue it.
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Physical Education

This learning resource was collaboratively developed

Activity 1: Let Me Think

When I was a kid, I used to Now Im a young adult, I do

Many of us exercise and do physical activities at home, in school, and at the

Guidelines for Aerobic Exercise

Intensity To be effective, aerobic exercises should be done in moderate

Muscle Strengthening Activities

Muscle strengthening activities are exercises in which groups of muscles work

During muscle strengthening activity, muscle contraction occurs. The

Bone growth is stimulated by physical stress brought about by physical

Activity 2: Question Time!

Strengthening Muscles and Bones. Retrieved from

What is Physical Activity? as retrieved from https://www.nhlbi.nih.gov/health/health-topics/topics/phys

Activity 1: Lets Find Out

What Are The Three Energy Systems?

Anaerobic A-Lactic (ATP-CP) Energy System

Anaerobic Lactic (Glycolytic) Energy System

Aerobic Energy System

Activity 2: Lets Get Energized

Sentence Sentences are Some sentences Sentences are Sentences are

Conventions Few end Mistakes using end Use of No punctuation

Aerobic Low Lasts 2 Does not Requires 3-km run, long

Muscle Metabolism: Synthesis of ATP (2016). Retrieved from

Exercise Energy Systems. (2016). Exercise Energy Systems. Retrieved from

IRubric Short Answer. Retrieved from http://rubistar.4teachers.org/

Activity 1: Describe Me in My Picture

Eating Habits, Sleep, and Stress Management: What Goes Wrong?

Overeating is also found to be one of the leading causes of overweight and

Overweight and obese people often encounter a lot of physical and

2. Internet Addiction - Social media is massively addictive. Many people would

According to the World Health Organization, in 2012, out of 56 million

Activity 2: Lets Be Health Aware Essay

Obesity and Overweight. (2015. Jan). Retrieved from

Causes of Obesity. (2016. Jun 15). Retrieved from

Stress Management: Unhealthy Ways of Coping Stress. (2015). Retrieved from

What is Anorexia Nervosa?. (2016). Retrieved from

Consequences of Obesity. (2014). Retrieved from https://www.more-

Eikermann, Doug. Twenty Disadvantages to Being Overweight. (2013). Retrieved from

World Health Organization Fact Sheet (2014, May) retrieved from

Activity 1: 4 Pics 2 Words

Fueling for Performance

My Eating Habits Yes/No

Activity 4: My Weekly Meal Planner

Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Pre-Activity: What bothers you?

Uncomfortable / Actions you took to make

In the daily challenges of life, individuals often encounter discomfort

Coping with Stress through Physical Activity

Stress is inevitable and eliminating it entirely from ones life is impossible.

Types of Physical Activity

1. Aerobic - light to moderate-intensity physical activity that requires more

Physical Activities Mechanism in Coping with Stress

Participating in physical activity can result in an increase in endorphin levels.

Exercise can be a form of meditation. While involved in an engrossing physical

Reduction of Fight or Flight Response

Activity 1: Be a stress manager!

Activity 2: Checking whats on your mind.

Engaging in physical activity and participating in sports have significant