Republic of the Philippines

Department of Education
REGION IX, ZAMBOANGA PENINSULA
SCHOOLS DIVISION OF ZAMBOANGA SIBUGAY

KABASALAN NATIONAL HIGH SCHOOL

S.Y. 2024-2025

Learning Activity Sheet

WEEK 7
Physical Education

 Define the five components of health-related fitness (cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition).
 Explore strategies to overcome these barriers and increase participation.
 Practice correct dance technique to reduce the risk of injuries.

5 Components of Health-Related Fitness

Health-related fitness refers to the ability to perform daily activities with ease and vigor, and to reduce the risk of chronic diseases. It consists of five key components:

1. Cardiorespiratory Endurance: This is the ability of the heart, lungs, and blood vessels to efficiently deliver oxygen to the body during sustained physical activity.
Examples of activities that improve cardiorespiratory endurance include running, swimming, cycling, dancing and brisk walking.

Dance Moves (20 minutes):

Cha-Cha:Step forward with your right foot, then step to the side with your left.

Step back with your right foot, then step to the side with your left.

Repeat the sequence, alternating feet.

Salsa:Step forward with your right foot, then step to the side with your left.

Step back with your right foot, then step to the side with your left.

Step forward with your right foot, then step to the side with your left, and kick your right leg behind you.

Hip Hop:Perform a series of hip hop moves, such as the grapevine, the worm, and the moonwalk.

Cool-down (5 minutes):

Static stretches (e.g., hamstring stretches, quadriceps stretches, calf stretches)

Deep breathing exercises

2. Muscular Strength: This refers to the ability of a muscle to exert a single maximum force against resistance. It is often measured by the amount of weight you can lift in
one repetition. Examples of exercises that improve muscular strength include weightlifting, resistance band training, and bodyweight exercises like push-ups and squats.

3. Muscular Endurance: This is the ability of a muscle to exert repeated force against resistance over a period of time. It is often measured by the number of repetitions
you can perform of a particular exercise. Examples of activities that improve muscular endurance include endurance training with weights or resistance bands, and
activities like hiking or climbing stairs.

Muscular Endurance Dance Styles

Several dance styles require significant muscular endurance to execute their demanding movements.

Here are a few examples:

Hip-Hop: Hip-hop dancing involves a variety of fast-paced, high-energy moves that require strong leg and core muscles.

Jazz: Jazz dance combines elements of ballet, tap, and modern dance. It often features intricate footwork, jumps, and turns that demand muscular endurance.
Contemporary: Contemporary dance is a more expressive style that incorporates elements of modern dance, ballet, and jazz. It often involves sustained holds, floor work,
and dynamic movements that require strength and endurance.

4. Flexibility: This is the ability of a joint to move through its full range of motion. It is important for preventing injuries and improving posture. Examples of activities that
improve flexibility include yoga, Pilates, and stretching.

Ballet dance is known for its high level of flexibility. Ballet dancers often train from a young age to develop flexibility in their muscles and joints. This flexibility is essential
for executing the graceful and demanding movements required in ballet.

5. Body Composition: This refers to the ratio of fat mass to lean mass (muscle, bone, and organs) in the body. A healthy body composition is important for overall health
and well-being. Examples of activities that can help maintain a healthy body composition include a balanced diet, regular exercise, and adequate sleep.

Barriers to Physical Activity Assessment Participation and Dietary Intake Evaluation

Physical Activity Assessment Participation:

 Health conditions: Chronic illnesses, injuries, or disabilities can limit physical activity.
 Lack of equipment or facilities: Not having access to necessary equipment, such as exercise machines or a gym, can be a barrier.
 Environmental factors: Adverse weather conditions, unsafe neighborhoods, or limited outdoor spaces can discourage physical activity.

Dietary Intake Evaluation:

 Lack of knowledge or awareness: Many individuals may not be aware of the importance of dietary intake evaluation or how to conduct it effectively.
 Time constraints: Keeping track of dietary intake can be time-consuming and inconvenient.
 Food insecurity: Limited access to nutritious food can make it difficult to maintain a healthy diet.
 Cultural or dietary preferences: Certain cultural or dietary preferences may make it challenging to adhere to recommended dietary guidelines.
 Psychological factors: Emotional eating or disordered eating patterns can interfere with healthy dietary habits.

Overlapping Barriers:

 Lack of motivation or self-efficacy: A lack of intrinsic motivation or belief in one's ability to succeed can hinder both physical activity and dietary changes.

 Social factors: Social support, cultural norms, and financial constraints can influence both Barriers to a Proper Diet

There are numerous barriers that can hinder individuals from adopting a healthy diet.

Here are some of the most common ones:

Strategies to Overcome Barriers and Increase Participation

1. Set Realistic Goals: Start with achievable goals and gradually increase the intensity and duration of your workouts. This will help you stay motivated and avoid burnout.

2. Find Activities You Enjoy: Choose activities that you find fun and engaging. This will make it easier to stay consistent and motivated.

3. Make Time for Exercise: Schedule regular exercise time in your calendar and treat it as a priority. Find ways to incorporate physical activity into your daily routine, such
as taking the stairs instead of the elevator or going for a walk during your lunch break

4. Find a Workout Buddy: Exercising with a friend can make it more enjoyable and motivating. It can also help you stay accountable and consistent.

5. Overcome Fear of Failure: Everyone starts somewhere. Don't be afraid to try new activities or challenge yourself. Remember, progress takes time.

6. Address Financial Constraints: If cost is a barrier, consider free or low-cost options, such as walking, running, or bodyweight exercises. Many communities also offer
free or discounted fitness programs.

7. Overcome Lack of Motivation: Find ways to stay motivated, such as setting small goals, tracking your progress, or rewarding yourself for reaching milestones.

8. Prioritize Your Health: Make your physical and mental health a top priority. Remember, investing in your health is an investment in your overall well-being.

9. Join a Fitness Community: Connect with like-minded individuals who share your passion for fitness. This can provide support, motivation, and accountability.

10. Seek Professional Guidance: If you have any health concerns or are unsure about how to start an exercise program, consult with a healthcare professional or a
certified fitness trainer.

Proper Etiquette and Safety in Dance Facilities

Etiquette:
 Respect for Others:

o Be mindful of noise levels and avoid talking loudly during classes or rehearsals.
o Respect the personal space of other dancers.
o Avoid blocking the view of other dancers.
o Be punctual and arrive on time for classes.
o If you need to leave early, do so discreetly and quietly.

Equipment and Facilities:

o Treat equipment and facilities with care and respect.

o Return equipment to its proper place after use.
o Avoid damaging or defacing property.
o Follow any specific rules or guidelines for using the facilities.

Hygiene and Cleanliness:

o Wear clean dance attire and avoid wearing shoes inside the dance studio.
o Wash your hands before and after class.
o Wipe down equipment or mats after use.
o Avoid bringing food or drinks into the dance studio.

Activity I
Evaluation: Multiple Choice Questions:

1.Which of the following is NOT a component of health-related fitness?

a) Cardiorespiratory endurance
b) Muscular strength
c) Flexibility
d) Power
e) Body composition
2. What is the ability of a muscle to exert a single maximum force against resistance?
a) Muscular endurance
b) Flexibility
c) Cardiorespiratory endurance
d) Muscular strength
e) Body composition

3. Which component of health-related fitness is most associated with preventing injuries?

a) Cardiorespiratory endurance
b) Muscular strength
c) Muscular endurance
d) Flexibility
e) Body composition
4. How can you overcome the barrier of lack of motivation for physical activity assessments?
a) Set realistic goals
b) Find a workout buddy
c) Join a fitness class
d) All of the above
e) None of the above

Acvtivity II

Self-Assessment:
1. How would you rate your current levels of cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition?
2. What are your goals for improving your health-related fitness?