Government Property Senior High

NOT FOR SALE School

NOT

Health
Optimizing
Physical
Education 3
Quarter 2 Week 3 and 4
DANCE

(design your own cover page)

Department of Education ● Republic of the Philippines

1
 What I Know

Multiple Choice. Encircle the letter of the best answer from among the given choices.

1. Why do we have to assess physical fitness activities?

A. The tests are considered the starting point for designing an appropriate program.
B. The activities provide a clear and effective program in attaining the goal.
C. The evaluation program ensures one will not be at risk of harm.
D. The physical fitness target is reliable and fitness-oriented to work on.

2. Why is there a need to evaluate the outcomes of physical activity?

A. To determine which method is essential to the fitness enthusiast.
B. To test the effectiveness of the program until the end.
C. To assess whether the condition of the participant improves or not.
D. To know if one’s body is improving after consistent physical activity.

3. The target heart rate determines whether a person’s heart rate is __________.
A. above the moderate intensity level.
B. below the perceived exertion.
C. within the target zone during the activity.
D. towards maximal exertion.

4. Metabolic Equivalent (MET) is the unit used to measure the amount of oxygen used by
the body during ____________.
A. physical exertion B. physical activity C. physical assessment D. physical rest

5. Examples of moderate activities are the following, EXCEPT for one. Which one is it?
A. jogging B. brisk walking C. social tennis D. recreational swimming

6. Examples of vigorous activities are the following, EXCEPT for one. Which one is it?
A. Cleaning the windows at home. B. Lifting, Carrying and Digging
C. Aerobics D. Wrestling

7. Examples of light activities are the following, EXCEPT for one. Which one is it?
A. sweeping the floor B. walking slowly C. vacuuming D. washing windows

8. A method that involves an easy way to estimate intensity of activities is called a _____.
A. Compendium test B. Talk test C. Speed test D. Consumption test

9. It is a behaviour that involves bodily movements resulting in energy expenditure.

A. Stress rejuvenator B. Thermal assessment
C. Physical activity D. Exercise expenditure

10. Farrah would like to know the importance of conducting physical activity (PA) in
optimizing one’s health, what should be her goal when assessing physical activity
(PA)?
A. Ask the physical fitness instructor for tips and suggestions.
B. Refer to the nutrition guide and follow the instructions indicated.
C. Conduct an interview to random people and follow their exercise routine for fast
results.
D. Identify the frequency, duration intensity, and types of behaviours performed during
a period of time.

2
 Optimizing One’s Health
through Physical Fitness Assessments

What I Need to Know

By being active, you will burn calories that you store from eating throughout the day and—it
can be as easy as walking the dog or as rigorous as running a marathon. Providing opportunities for
children to be active early on puts them on a path to better physical and mental health. It's never too
late to jumpstart a healthy lifestyle.
But before we dive in, let us see the picture in a greater perspective. Physical activity, along
with proper nutrition, is beneficial to people of all ages, backgrounds, and abilities. And it is important
that everyone gets active: over the last 20 years, there's been a significant increase in obesity in
Philippines. Filipino adolescents ranked almost at the bottom 146 countries when it comes to the level
of physical activity, according to a study from journal The Lancet Child and Adolescent Health found
that 93.4% of school-going Filipinos aged 11 to 17 lack physical activities as of 2016.

Photo Credit: https://www.endocrineweb.com/professional/meetings/expanding-treatment-options-

teens-obesity

The picture above describes how physical inactivity can have serious implications for people’s
health. Approximately 2 million deaths per year are attributed to physical inactivity, prompting WHO to
issue a warning that a sedentary lifestyle could very well be among the 10 leading causes of death
and disability in the world. (Retrieved from https://www.who.int/mediacentre/news/releases on April 4,
2018).

Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular
diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure,
osteoporosis, lipid disorders, depression and anxiety. According to WHO, 60 to 85% of people in the
world, including teenagers—from both developed and developing countries—lead sedentary lifestyles,
making it one of the more serious yet insufficiently addressed public health problems of our time. It is
estimated that nearly two-thirds of children are also insufficiently active, with serious implications for
their future health.

Among the preventive measures recommended by WHO is moderate physical fitness activity
for up to 30 minutes every day. In addition to individual lifestyle changes, governments and policy
makers are also recommended to "move for health" by creating a supportive environment for people.
Among the measures recommended is promoting physical activity programmes in schools,
communities and health services.
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 In order to address physical inactivity, there are various physical activities that will optimize
one’s health. However, there is also a need to assess these physical activities. Why do we have to
assess physical activities? It isn’t enough to just come up with a fitness activity and do it all the time.
It is important to know how effective the activity is. Outcomes of physical activity interventions should
be evaluated because this is the only way to determine whether they are effective. This is the only
way to know if your body is improving after consistent physical activity. Moreover, assessing physical
activities can help measure if the activities are useful in achieving your health goals.

Table 1. Examples of various physical activities

Low Intensity Moderate Intensity Vigorous Intensity

doing household chores brisk walking running
taking the stairs instead of the playground activities swimming
elevator
playing at the park Bike riding working with resistance bands

How about you, can you add more to the list?

The problem of physical inactivity, along with this substantial associated disease risks, has
been described as pandemic. The question now is then, how physical activity among children and
adolescents can be increased feasibly, effectively, and sustainably to improve one’s health both
acutely, and throughout life?
But before we discuss further on that, we will contextualize physical activity assessment as it
used in our daily lives and as a routine.

Activity 1. Different Kinds of Physical Activities

Table 2. Activities Done Daily
In optimizing one’s health, as a Senior High
student, identify the different activities you do every Activities Intensity
day so as to determine the intensity as to low, 1.
moderate, and vigorous. 2.
3.
4.
5.
6.
7.
8.
9.
10.

Why do we have to assess physical activities? It isn’t enough to just come up with a fitness
activity and do it all the time. It is important to know how effective the activity is.
Outcomes of physical activity should be evaluated and assessed because it is the only way to
determine whether they are effective or not. This is the only way to know if your body is improving
after consistent physical activity. Moreover, assessing physical activities can help assess if they are
useful in achieving your health goals.

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 The following are some of the methods used to assess the physical activities.

Table 3. Methods Used to Assess Physical Activities in Terms of Intensity

Methods Description and Process

This determines the extent a person has

1. Talk Test enough breath to be able to speak during
activity.
 Low intensity level – should be able to sing
 Moderate Intensity level – should be able
to carry on a conversation
 Vigorous Intensity level – too out of breath
to conduct a conversation.

2. Target Heart Rate This determines if an individual’s heart rate is

within the target zone during physical activity.
Note the following formula:

Max Heart Rate = 220 – age

During a Moderate Intensity level, an individual

should attain at 50-70% max HR, and for a
Vigorous Intensity level, they should have 70-
85% max HR.

3. Perceived Exertion (Borg Rating This refers to how hard you feel your body is
Scale) working on a scale from 6-20.

6 = “no exertion at all”

20 = “maximal exertion”

4. Metabolic Equivalent (MET Level)

A MET is the unit used to measure the amount
of oxygen used by the body during physical
activity.
 1 MET = energy (O2) used by the body as
you sit quietly.
Moderate Intensity Activity – 3 to 6 METS
Vigorous Intensity Activity – over 6 METS

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Methods for Assessing Physical Activity

Subjective Methods

Subjective methods are simply physical activity assessment methods that depend on the
human perception of human activity. Such methods are predominantly used for measurement in
populations.

Examples:

Self-Report – this can be in the form of physical activity diaries and logs
Recall - this method is usually made up of short simple questionnaires of
5 – 15 item and set to investigate physical activity patterns

Objective Methods

Unlike the subjective methods, objective methods rely on solid data or observations. These
are predominantly used for measurement in individuals.

Examples:

Heart-rate Telemetry – Student wears device that provides data on the heart rate in
response to exercise.
Can be set to record and collect data.

Pedometry - Student wears device that records the number of steps taken
and estimates the distance covered.
- 10,000 steps is considered equivalent to meeting National
Physical Activity Guidelines.

Accelerometry - Student wears device to assess the acceleration of the body

in certain directions.
- Provides data on the frequency, duration and intensity of
activity.

Doubly Labelled Water – Technique used to estimate total energy expenditure

accurately, based on the movement of 2 different types of
water found in the body.

Direct Observation - Data collected that measures activity in regards to type, time,
place and social setting. This method is very useful for
children and adolescents .

Accurate estimates of physical activity are essential for advancing research on the health
benefits of physical activity; for understanding patterns and correlates that influence physical activity
behaviour; and for evaluating interventions designed to promote physical activity, improve health, or
reduce obesity. Indicators of physical fitness (including body fatness) have generally shown stronger
links with health indicators than with physical activity. However, this is due in part to the less precise
methods available to assess physical activity. Physical activity directly improves fitness (and body
composition) and consensus suggests that it improves health independently of both fitness and
fatness. 

Considerable attention has been given to improving physical activity assessment methods but
progress has been hampered by limitations in the way that physical activity measures are used,

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scored, and interpreted. Many options are available for assessing physical activity, so it is important to
appreciate and consider the relative advantages and disadvantages of the various measurement
approaches. 

Now that we have discussed the importance of optimizing one’s health through participation in
physical activity assessment, we will examine the different concept that will be used in this subject.
We will build your definition on the following key concepts as a definitive source to  “locate
evidence” while this guide provides frameworks to evaluate options and to inform decisions about the
best ways to assess physical activity.

A. Assessment – refers to the evaluation of health status that identifies the specific needs of
a person and how those needs will be addressed.

B. Physical Fitness - refers to the ability of your body systems to work together efficiently to
allow you to be healthy and perform activities of daily living. Being efficient means doing daily
activities with the least effort possible.

C. Intensity - refers to how hard your body is working during physical activity. Your health
and fitness goals, as well as your current level of fitness, will determine your ideal exercise intensity.
Typically, exercise intensity is described as low, moderate, or vigorous.

D. Sedentary Behaviour – refers to any waking behaviour characterized by an energy

expenditure ≤1.5 metabolic equivalents (METs), while in a sitting, reclining or lying posture. In general
this means that any time a person is sitting or lying down, they are engaging in sedentary behaviour.
Common sedentary behaviours include TV viewing, video game playing, computer use (collective
termed “screen time”), driving automobiles, and reading.

E. Physical Activity – refers to any bodily movement resulting in energy expenditure (EE),
direct observation of the individual's movement should be used as the gold standard for physical
activity research. 

F. Physical Fitness Plan – This is the written schedule of all the physical activities you will
take part in. Before you begin your physical activities, you will submit your Plan to your PE and Health
teacher, who will review it for considerations. If your teacher has concerns about any of the activities,
your teacher will contact you or your parents to discuss them. The Plan maybe revised in further
assignments. You will then take part in physical activities and record them in your Physical Activity
Logs, accumulating at least 80 hours of physical activity participation time. This averages to at least
one hour per day, five days per week.
G. Physical Activity Logs – This is where you record the time spent doing the activities. You
will use the information from your logs to set personal goals related to the type, frequency, intensity
and duration (time) of your physical activity. By keeping track of the data, you will be able to observe
your own progress and achievement.

Activity 2 : Case Analysis

With the concept given above, let us now test your comprehension. Answer the activity that
follows.
Given below are situations that depict the different methods in assessing physical fitness
activities. Answer the given activity. The first one is done for you.

Table 4. Case Analysis on methods used to Assess Physical Fitness Activities.

Situation Methods
1. Janelle, a Grade 12 Senior High student
is capable of doing bike riding while Talk Test- Low Intensity Level
singing at the same time.
2. Shine sees the need to record and

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 collect heart rate data before and after
conducting a certain activity.
3. In order to convey his stand on the
usage of applied data, Mr. Seriña asks
his class to measure all activities
performed with regards to type, time,
place and social setting.
4. Hiro would like to know how to
understand exercise intensity, so he
applies the process of subtracting his
age from 220.
5. After doing a 200 meter sprint in
butterfly stroke in swimming, Jarred
experienced a heart-pounding pace.
6. As part of various groups who optimizes
one’s health, Farrah keeps a diary
where she logs all her physical activities
for future references.

From the example given above, it can be understood that Physical Education
assessment must be flexible, with student-centered rubrics based on each student's starting point. In
addition to this, physical education assessment standards are more holistic. It attempts to ensure
students cannot just do a push-up or perform cheer dance, but can do it correctly and understand how
and why they should be doing it. We will integrate the value of being literate and committed to the
physical activity you are going to indulge with.

Below is the sample table of Individualized Fitness Program based on FITT Principle.

Table 5. Individualized Fitness Program based on FITT Principle

Table 6. Physical Activity Log

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Name : _________________________________________________

Activity
Date Intensity Level and Duration (Hours)
Description
Light Moderate Vigorous

Total Time at Each Intensity Level

Total Time at All Levels Hours
(add the times for Light, Moderate,
and Vigorous)

Activity 3: Physical Activity in Physical Education

Developing positive physical activity habits is like any other behaviour – we learn by
observing. Making physical activity with your family can be a good avenue in building trust and a
sense of closeness. However, with the pandemic that we are facing right now, there is a greater like
hood that increased prevalence of physical inactivity will happen.
As a responsible Senior High student, you are challenged to make a Physical Activity
Program tailor fit to the exercise and fitness needs of you and your family members. The table
provided below is a sample; you may enhance as to how you like it. Have fun making and helping
your family members stay fit and healthy in this time of pandemic! Be creative.

Table 7. Physical Activity Program

Physical Activities My Family and I (Would) Enjoy

Category of Activity Health-Related Fitness Component
By Myself With Family Cardio- Muscular Muscular Flexibility
Members Respiratory Strength Endurance
Endurance
Ex.
resistance / / /
training
Zumba / /

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 1.
2.
3.
4.
5.
6.
7.
8.
9.
10
.

Fitness Career Opportunities

In Optimizing One’s Health through Physical Fitness Assessments, we have learned about the
importance of having and keeping a good physical activity that will optimize one’s health. In addition
to, we were able to integrate the importance of keeping a healthy attitude while initiating responsibility
and leadership in fitness activities. The know-how in recognizing one’s potential for health and dance
related career opportunities will be discussed in-depth in this lesson.

10
 Generated by Farrah Alvie F. Ablanque from https://bit.ly/2XYW4ou
There is an old saying that goes, “if you’re trying to choose a career, one should think about
what you would do if you didn’t have to work”. If you had a million dollars and you could do anything,
what would you do? Your answer to that question, while maybe not literally the best choice career for
you, may give you insight into what you should do.

Activity 1: Situational Analysis

If you are given the opportunity to be the Secretary of the Department of Education,
enumerate your five (5) point agenda related to fitness career opportunities and health benefits for the
students, teachers and parents.

1) ______________________________________________________________
2) ______________________________________________________________
3) ______________________________________________________________
4) ______________________________________________________________
5) ______________________________________________________________

The answers you have generated is actually a result of your trying to go through the
process towards becoming a person who reflects o your thoughts before making a decision.
Hence the career decision-making skill is a very important step one must consider. It is a set
of individual assessment needed to identify, evaluate and use in the most ethical, efficient
and effective way across all domains, occupations and professions.

Below are fitness career opportunities in physical education and sports.

Table 8. Fitness Career Opportunities

Career Description
1. Physical Education and Coaching Career School and non-school settings:
Coaching trainer (leader), MAPEH Teachers
2. Fitness and Health Related Career Cardiac Rehabilitation, Sports Nutrition,
Corporate Fitness
Careers such as nutritionists, fitness trainers,
personal trainers, aerobics instructors or
coaches.
3. Personal Trainer - Sport Management Athletic Administration, Sport Retailing, Resort
Careers Sport Management
4. Weight Control Counsellor Helps individual track, achieve and maintain

11
 weight loss by monitoring exercises, create
sensible diet plans, provide support for clients.
Note: To be a weight-loss counsellor, one needs
to have certain education and training to make it
possible for you to help your clients live a
healthier life.
5. Sport Media Careers Journalism, Photography, Writing, Art,
Broadcasting
6. Sports Agent Liaison between client and sports
teams/companies looking for endorsees
Generated by Farrah Alvie F. Ablanque from https://www.slideshare.net/secret/dofEmcbueVO5tE

A job in the fitness industry doesn't just provide you with a wide variety of exciting career
options. It also comes with a whole heap of personal perks, allowing you to achieve a happy work life
balance. Personal trainers and fitness Instructors can often structure the hours and days they want to
work. Clients often like to train before and after work which may leave you time to go to the beach
during the day, look after the kids, plan you sessions, or catch up on paperwork. You're going to be
making a positive impact on the lives of others while watching people reach their fitness goals can be
very satisfying, especially when you are part of their journey.

You're going to be able to focus more on your own training if you're living and breathing a fitness job.
That means you could very well fit in exercising when you want, especially if you're a personal trainer
with free time between client sessions. Taking group exercise classes is also a great way to train
while you work.

Finally, wouldn’t it feel great to be surrounded by like-minded people who are passionate
about fitness? You can gain inspiration and learn new exercise philosophies from co-workers to
constantly better yourself and work practices.

Activity 2. Fit and Fab Scenario

In reality, skinny doesn't automatically equal healthy, and fat doesn't automatically equal
unhealthy. Some research even suggests that overweight women who exercise are healthier than
skinny women who don't. It is possible to be fat and fit. One cannot deduce health based on what we
can see. Nowadays, it is so easy to “retouched” images with a sense of perfection. The idea of
promoting health and fitness instead of skin and bones has long been forgotten. There is a great need
of reliable information that focuses on being healthy and not falsely perfect.
As a responsible and well-informed Senior High School student who values the importance of
fitness, how are you going to promote a “FITNESS Advocacy” to your family and community? The
procedure below outlines the task that you will have to take in order to come up with a relevant fitness
advocacy program geared towards helping your family member achieve fitness, which are a relative
and a viral issue at hand. Fitness is a gift and finding the right fitness tribe can help you create healthy
habits that last a lifetime.

1. Goals . What is the fitness advocacy all about? What is it that you want to achieve?
What do you want the people to feel after the event?
2. Plan a Theme. Build a Team. A successful group effort requires a motivated team

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 leader whose members agree upon on clearly defined tasks, set reachable goals,
budget and act with inspiration and purpose.
3. Set Goals. Identify the number of people who will help you, items needed, and
folks pledging to pass along what they have learned to others.
4. Document. Whether in photos or video and be sure to have participants information
form.
5. Reflect. Build moments and reflections. Do processing so the participants will
be able to understand and live by the essence of the advocacy program.

What I Can Do

Activity 3 : Fast Forward

Imagine your advocacy program has already come to an end. You want to hear feedback of
your clients. Create a special event evaluation form for them to fill out. A sample format is given below
for reference.

SPECIAL EVENT EVALUATION FORM

Name of Advocacy/Event: ____________________________________________________

Coordinator In-Charge : _______________________________ Cel No. _______________
Date and Time Held: ________________________________________________________
Place/ Facility : ____________________________________________________________
Theme: _____________________________ Colors: _______________________________
Estimated Attendance : ________ Children ______ Youth ____________ Adult
1. Publicity : Do you think there was sufficient publicity for the event? __________________
2. Equipment: Do you have enough materials to meet the needs of the participants? ______
3. Attire and Costume : Are the participants wearing the appropriate attire for the activity? __

Post Event Survey

Please rate your overall level of satisfaction with our event.

5 – Very Satisfied ; 4 – Satisfied ; 3 – Neutral ; 2 – Dissatisfied ; 1- Very Dissatisfied

5 4 3 2 1

1. How would you rate the fitness event according to target 5 4 3 2 1

health performance and physical activity?

2. How would you rate the usefulness of this activity in 5 4 3 2 1

relation to health and physical fitness?

3. How would you rate the session in terms of meeting 5 4 3 2 1

your expectations?

4. How would you rate online fitness event? 5 4 3 2 1

5. How are you feeling after the event? 5 4 3 2 1

Comments:

1. Please identify any specific priority areas for you that could be the focus at future events.
___________________________________________________________________

2. How could the event be improved?

___________________________________________________________________________

Thank you for your feedback!

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Summary
1. Physical activity provides long-term health benefits for everyone.

2. Outcomes of physical activity should be evaluated and assessed because it is the only
way to determine whether they are effective or not. This is the only way to know if your
body is improving after consistent physical activity. Moreover, assessing physical activities
can help assess if they are useful in achieving your health goals.

3. Methods Used to Assess Physical Activities in Terms of Intensity:

3.1 Talk test
3.2 Target Heart Rate
3.3 Perceived Exertion (Borg Rating Scale)
3.4 Metabolic Equivalent (MET Level)

4. Methods of Assessing Physical Activity

4.1 Subjective Methods ( Self- Report; Recall)
4. 2Objective Methods (Heart-rate Telemetry; Pedometry; Accelerometry; Double
Labelled Water; Direct Observation)

5. Accurate estimates of physical activity are essential for advancing research on the health
benefits of physical activity; for understanding patterns and correlates that influence
physical activity behavior; and for evaluating interventions designed to promote physical
activity, improve health, or reduce obesity.

6. Physical Education assessment must be flexible, with student-centered rubrics based

on each student's starting point.

7. Leadership is the willingness of a person to motivate a group of people on acting towards

a specific goal. One can show initiative by taking his/her own role and responsibilities, as
well as the leader taking the responsibility to take the lead.

8. Fitness Career Opportunities

a. Physical Education and Coaching Career
b. Fitness and Health Related Career
c. Personal Trainer - Sport Management Careers
d. Weight Control Counsellor
e. Sport Media Careers
f. Sports Agent

9. Personal trainers and fitness Instructors can often structure the hours and days they
want to work.

10. Fitness is a gift and finding the right fitness tribe can help you create healthy habits that
last a lifetime.

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Multiple Choice. Encircle the letter of the best answer from among the given choices.

1. Why do we have to assess physical fitness activities?

A. The tests are considered the starting point for designing an appropriate program.
B. The activities provides a clear and effective program in attaining the goal.
C. The evaluation program ensures one will not be at risk of harm.
D. The physical fitness target is reliable and fitness-oriented to work on.

2. Why is there a need to evaluate the outcomes of physical activity?

A. To determine which method is essential to the fitness enthusiast.
B. To test the effectiveness of the program until the end.
C. To assess whether the condition of the participant improves or not.
D. To know if one’s body is improving after consistent physical activity.

3. The target heart rate determines whether a person’s heart rate is __________.
A. above the moderate intensity level.
B. below the perceived exertion.
C. within the target zone during the activity.
D. towards maximal exertion.

4. Metabolic Equivalent (MET) is the unit used to measure the amount of oxygen used by
the body during ____________.
A. physical exertion B. physical activity C. physical assessment D. physical rest

5. Examples of moderate activities are the following, EXCEPT for one. Which one is it?
A. jogging B. brisk walking C. social tennis D. recreational swimming

6. Examples of vigorous activities are the following, EXCEPT for one. Which one is it?
A. Cleaning the windows at home. B. Lifting, Carrying and Digging
C. Aerobics D. Wrestling

7. Examples of light activities are the following, EXCEPT for one. Which one is it?
A. sweeping the floor B. walking slowly C. vacuuming D. washing windows

8. A method that involves an easy way to estimate intensity of activities is called a _____.
A. Compendium test B. Talk test C. Speed test D. Consumption test

9. It is a behaviour that involves bodily movements resulting in energy expenditure.

A. Stress rejuvenator B. Thermal assessment
C. Physical activity D. Exercise expenditure

10. Farrah would like to know the importance of conducting physical activity (PA) in
optimizing one’s health, what should be her goal when assessing physical activity
(PA)?
A. Ask the physical fitness instructor for tips and suggestions.
B. Refer to the nutrition guide and follow the instructions indicated.
C. Conduct an interview to random people and follow their exercise routine for fast
results.
D. Identify the frequency, duration intensity, and types of behaviours performed during
a period of time.

15