Health Optimizing

Physical Education 1
Quarter 1 – Module 8:
Optimizing your Health Through
Physical Activities
Health Optimizing Physical Education 1 (H.O.P.E.1)
Alternative Delivery Mode
Quarter 1 – Module 8: Optimizing your Health Through Physical
Activities First Edition, 2020

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 Health Optimizing
Physical Education 1
Quarter 1 – Module 8:
Optimizing your Health
Through Physical Activities
Introductory Message
For the facilitator:

Welcome to the Health Optimizing Physical Education 1 – Grade 11 Alternative

Delivery Mode (ADM) Module on Optimizing your Health Through Physical Activities.

This module was collaboratively designed, developed and reviewed by educators both
from public and private institutions to assist you, the teacher or facilitator in helping
the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration
their needs and circumstances.

In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies that will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use this module.
You also need to keep track of the learners' progress while allowing them to
manage their own learning. Furthermore, you are expected to encourage and assist
the learners as they do the tasks included in the module.

ii
 For the learner:

Welcome to the Health Optimizing Physical Education 1 – Grade 11 Alternative

Delivery Mode (ADM) Module on Optimizing your Health Through Physical Activities.

The hand is one of the most symbolized parts of the human body. It is often used to
depict skill, action and purpose. Through our hands we may learn, create and
accomplish. Hence, the hand in this learning resource signifies that you as a learner
is capable and empowered to successfully achieve the relevant competencies and
skills at your own pace and time. Your academic success lies in your own hands!

This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You are enabled to
process the contents of the learning resource while being an active learner.

This module has the following parts and corresponding icons:

This will give youWhat

an idea of the
I Need skills or competencies you are expected to learn in the
to Know
module.
This part includes an activity that aims to check what you already know about the lesson to
take. If you get all What
the answers
I Knowcorrect (100%), you may decide to skip this module.
This is a brief drill or review to help you link the current lesson with the previous one.
In this portion, the new lesson will be introduced to you in various ways such as a story, a
song, a poem, a problem opener, an activity or a situation.
What’s In
This section provides a brief discussion of the lesson. This aims to help you discover and
understand new concepts and skills.
What’s New
What is It
This comprises activities for independent practice to solidify your understanding and
skills of the topic.What’s
You may check the answers to the exercises using the Answer Key at
More
the end of the module.
This includes questions or blank sentence/paragraph to be filled in to process what you
learned from the lesson.
What
This section provides anI activity
Have Learned
which will help you transfer your new knowledge or skill
into real life situations
Whator concerns.
I Can Do
This is a task which aims to evaluate your level of mastery in achieving the learning
Assessment
competency.
In this portion, another activity will be given to you to enrich your knowledge or skill of the
lesson learned. This also tendsActivities
Additional retention of learned concepts.
This contains answers to all activities in the module.

Answer Key
At the end of this module you will also find:

References This is a list of all sources used in developing

this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning
and gain deep understanding of the relevant competencies. You can do it!
 What I Need to Know

This module was designed and written with you in mind. It is here to help you master
the Value of Participating in physical activities. The scope of this module permits it
to be used in many different vocabulary levels of the students. The lessons are
arranged to follow the standard sequence of the course. But the order in which you
need them can be changed to correspond with the textbook you are now.

The module has one lesson:

Lesson 1–Value of Participating in Physical Activities

After going through this module, you are expected to:

1. Recognize the value of optimizing health through participation in physical
activities;
2. Differentiate the moderate activities and vigorous activities;
3. Identify the physical activities that fall under each category;
4. Explain the importance of physical activity;
5. Identify the effects of a sedentary life;

1
 What I Know

Choose the letter of the best answer. Write the chosen letter on a separate sheet of
paper.
1. It usually involves any movement of the body which causes muscular
contraction resulting to release of energy.
A. Motion
B. Motivation
C. Physical Activity
D. Motivation Physical Fitness
2. It is a physical activity that is planned, purposeful, repetitive, and structured.
A. Action
B. Exercise
C. Experience
D. Recreation
3. Teenagers are recommended to be physically active for at least every .
A. 6 minutes a day
B. 16 minutes a day
C. 36 minutes a day
D. 60 minutes a day
4. According to the World Health Organization in 2010, lack of physical activity
has been identified as the leading risk factor for global mortality.
A. first
B. second
C. third
D. fourth
5. The acronym WHO means .
A. World Health Organization
B. Word Healing Organization
C. Word Health Organization
D. World Healing Organization
6. In the acronym FNRI, the letter N stands for .
A. National
B. Network
C. Nurture
D. Nutrition
7. Among the following physical activities, which is not proven to improve overall
health and fitness?
A. Gentle
B. Moderate
C. Regular
D. Vigorous
8. Helping in and outside the homes is considered as .
A. Gentle
B. Moderate
C. Regular
D. Vigorous
9. This is an activity that increases the heart rate and makes you perspire more.
A. Gentle
B. Moderate
C. Regular
D. Vigorous
10. Which common disease can be a result of inactivity from physical activities?
A. dark skin
B. hair loss
C. short height
D. Diabetes Type 2
11. Which of the following is not part of the FITT?
A. Frequency
B. Integrity
C. Type
D. Time
12. This is the pyramid which was developed in 2000 by the Philippine Association
for the study of Obesity and Overweight.
A. The Philippine Pyramid Activity Guide
B. The Filipino Pyramid Activity Guide
C. The Filipino Pyramid Attraction Guide
D. The Filipino Paralympic Activity Guide
13. Non-participation in physical activity approximately causes % ischemic
heart disease.
A. 25%
B. 27%
C. 29%
D. 30%
14. In which year did the FNIR report that 86% of Filipino high school in Manila
fail to achieve the recommended physical activity?
A. 2008
B. 2009
C. 2010
D. 2011
15. An inactive lifestyle causes people to develop .
A. Noncommunicable diseases
B. None binary
C. Nonchalant
D. Noncommutative
 Lesson
Value of Participating in
1 Physical Activities
Physical fitness is a condition that allows the body to effectively cope with the
demands of daily activities and to still have the energy to enjoy other leisure activities.
That’s why engaging in different physical activities is very effective to improve our
body. According to WHO, having sedentary or inactive lifestyle is considered a high
risk factor in the development of many non-communicable diseases.

What’s In

Physical activity involves any bodily movement caused by muscular contractions that
result to the expenditure of energy. To participate with physical activities, you should
consider the principle of progression that starts with being moderate before going to
vigorous activities.

Direction: The following questions will help you to know the level
of your physical activity. This is NOT A TEST but answer it honestly.
Write your score in the box.
1. How active were you in doing household chores?
A. I never do any household chore.
B. I will do if I will be asked to do.
C. I tried to help but I failed to finish.
D. I’m active in doing different household chores.
2. How many hours in a day do you spend in watching TV?
A. 2-4 hrs
B. 6-8 hrs
C. 8-10 hrs
D. 10-12 hrs
3. I spend my vacant time by
A. watching TV
B. playing online games
C. jogging in the morning
D. engaging in any vigorous activities
4. How many days do you engage in moderate physical activities?
A. 5 times a week
B. 4 times a week
C. 3 times a week
D. at least once a week
 5. How many minutes do you spend doing vigorous physical activities?
A. Less than 15 minutes
B. 15 minutes
C. 30 minutes
D. 60 minutes
6. How frequent do you engage in moderate to vigorous physical activities?
A. none
B. once a week
C. twice a week
D. three times a week
7. Among the physical activities, which activity are you most likely to do?
A. Sleeping
B. Going to the gym
C. Playing board games
D. Eating while watching TV
8. I am
A. active
B. inactive
C. always active
D. sometimes active

Scoring System:
A - 1pt
B - 2pts
C - 3pts
D - 4pts
*If your score is 24 above you are physically active.
*If your score is 15-23 you are lightly active in doing physical activities
*If your score is 14 below you are inactive in doing physical activities

What’s New

Physical Activity is any movement of your body that uses energy.

Walking, dancing, playing sports are some good activities for you to
become active. Applying the FITT principle such as
frequency, intensity, types and time can improve your
performance.

Moderate Physical Activity

This includes brisk walking, dancing, biking, swimming and jogging. Some
household chores may also be considered as moderate activities.
VIGOROUS Physical Activity

These are activities that makes your heart pump faster than moderate activities and
release more sweat, such as sports that needs lots of running like playing soccer or
even swimming and jogging.

Direction: Study the different activities and distinguish whether the following
physical activities are MODERATE or VIGOROUS.

Physical Activity Moderate Vigorous

aerobic dancing

biking

dancing

jogging

playing basketball
 What is It

Figure 1 The Filipino Pyramid Activity Guide was developed by the Philippine
Association for the study of Obesity and Overweight (2000) to encourage Filipinos to
become more active.

No one wants to become sick, that’s why an effective strategy to become

healthy is to move more. In 2008, the Food and Nutrition Research Institute (FNRI)
reported that 86% of Filipino high schools in Manila failed to achieve the
recommended physical activity. Same study from WHO says majority of adolescents
worldwide are not sufficiently physical active and put their current and future health
at risk. In the study, published in The Lancet Child & Adolescent Health journal and
produced by researchers from the World Health Organization (WHO), found that
more than 80% of school going adolescents globally did not meet current
recommendations of at least one hour of physical activity per day- including 85% of
girls and 78 of boys.
With the emerging of different online games, life of adolescents became
inactive. Their time for physical activities decreases and they spend more time on
their gadgets, TV and even in movies. According to the World Health Organization,
in 2010 the physical inactivity or the lack of physical activity has been identified as
the fourth leading risk factor for global mortality (6% of deaths). Inactive in physical
activities cause approximately 21-25% breast cancer and colon cancer, 27% of
diabetes cases and approximately 30% of ischemic heart disease case.
Common results of Inactive in physical activity
* increased risk of being overweight and obese
*hypertension/highblood
*anxiety
*type 2 diabetes mellitus
*depression

Part of the development of the adolescent is to engage in physical activities

at least 60 minutes a day. There are different exercises that you can do such as
aerobic exercises, muscle-strengthening and bone-strengthening exercises. Aside
from these various exercises, you should include the principle of progression or
even the principle of overload to effectively achieve your fitness goal.
Regular exercises and frequent participation in physical activities can lead
you to a healthy body and can cope for more demands of effort to become stronger
and more efficient in everyday life. For example, a regular aerobic exercise will
stimulate changes in the various organs and tissues of your body but is more
emphasized in the cardiovascular system. Engaging in muscle-strengthening
exercises can increase the size of your muscles. The increase in muscle fiber size or
hypertrophy commonly starts after two months. Lastly, doing stretching exercises
or bone-strengthening exercises can improve your range of motion around the
joints. It helps you to do daily tasks efficiently.

Common Results of being Active in Physical Activities

*improves bone, joint and muscle strength
*develops motor control and coordination
*helps maintain a healthy body composition
*increases the efficiency of the lungs and the heart
*protects the body from musculoskeletal problems such as low back pain
*possibly delays aging process
*promotes healthy cholesterol level
*helps regulate blood pressure
*decreases the risk of Type 2 Diabetes
*reduces the risk of cardiovascular diseases such as coronary artery disease and
stroke
*improves the psychological functioning
*improves control over anxiety and depression
*build self-esteem and social inter-action
 What’s More

Direction: Based on the picture below, make a concept map related to physical
activities

Figure 3.1 Figure 3.2

 What I Have Learned

The DOH and WHO are strong advocates in promoting an active lifestyle. They
implemented strategies in the past decade such as Hataw, E-di Excersise, Mag-HL
Tayo and Go4Health which aims to decrease the sedentary lifestyle.

Direction: Read the following situations and rank them honestly based on how
much you agree. On a scale of 1-5, “5’ being the best answer that describes you, and
“1” if it does not describe you. Put a check on your answer and you may also write
any remarks.

Situation 1 2 3 4 5 Remarks

Engaging in regular exercise

is a waste of time

I rather watch TV or play

online games all the time

I feel tired easily while

running

Exercise is best for my health

Reading books is more

productive

Helping in household chores

makes me active also

Jogging 3x a day makes my

body light

I rather lessen my food intake

instead of regular exercises

A simple walking in our

neighborhood gives me
relaxation

I feel energized after

I exercise
Direction: List down your common activities every day. Write the Healthy Physical
Activity that you will continue to do and the Unhealthy Physical Activity that will not
do anymore.
Healthy Physical Activity Unhealthy Physical Activity

What I Can Do

In this activity you’re going to create an infographics to promote the

importance of Physical Activity, may it be moderate activity or a vigorous activity.

Infographics – are a visual representation of data. In creating infographics

you are going to use information, visual and technology literacies.

Procedure:
1. Create an infographics based on what you have learned about physical
activity.

2. Focus on the importance of an active life style.

3. You may use the information on the “What I Have Learned” part.

4. You may use the basic version of the following tools for free:
A. PiktoChart
B. Canva
C. Infogram
D. Venngage
E. Dipity
F. iCharts
5. Post your on your Facebook account or any social media platform to promote
the importance of healthy eating habits and practices. You could also draw or
paint your work to be posted at Barangay Hall Bulletin Boards.
 6. See sample below

7. Your grade will be based on the rubric scale below.

INFOGRAPHICS RUBRIC

CRITERIA 4. Distinguished 3. Proficient 2. Apprentice 1. Novice

Topic was Topic was not

completel Topic was Topic was addressed.
Content- y addressed. Most addressed. Some Statements
Amount of addressed. statements were statements were were not
Information: Statements were supported by supported by supported by
Topic and clearly supported facts and facts and facts or
length by many facts and examples. examples. examples.
detailed examples.
Design- Made a few Used only
Design was unique
Creativity and changes to design
and interesting. Design was original.
Originality: background or templates.
Used more than Used three to five
Creative design layout. Used Media and
five original media original media items.
and original one or two ideas were
items.
artwork original media not original.
items.

Project was
Content was well
Project was Most of the hard to read.
organized with
Design-Layout organized with project was There is no
headings and
and headings and organized. The clear
subheadings. Text
Organization: subheadings. Text placement of text structure.
and graphics were
Organized and and graphics were and graphics Text and
neatly organized
easy to read placed to make the sometimes made graphics were
and made the
project easy to the project hard randomly
project easy to
read. to read. placed.
read.
Source : https://www.revalsys.com/aboutus/our-culture/are-we-living-a-healthy-
lifestyle.html

Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
1. Walking, dancing and even some household chores are considered .
A. Gentle Physical Activity
B. Moderate Physical Activity
C. Regular Physical Activity
D. Vigorous Physical Activity

2. Playing collegiate basketball, volleyball or soccer is considered as .

A. Gentle Physical Activity

B. Moderate Physical Activity
C. Regular Physical Activity
D. Vigorous Physical Activity

3. The pyramid which was developed in 2000 by the Philippine Association for
the study of Obesity and Overweight is .

A. The Philippine Pyramid Activity Guide

B. The Filipino Pyramid Activity Guide
C. The Filipino Pyramid Attraction Guide
D. The Filipino Paralympic Activity Guide

4. In the acronym FNRI, the letter N stands for .

A. National
B. Nutrition
C. Nurture
D. Network

5. This was the year when the FNIR reported that 86% of Filipino high schools
in Manila failed to achieve the recommended physical activity.

A. 2008
B. 2009
C. 2010
D. 2011

6. Non-participation in physical activity approximately causes % breast

cancer by .
A. 21 – 25%
B. 27%-28%
C. 29%-31%
 D. 32%-33%

7. Non-participation in physical activity approximately causes % ischemic

heart disease.

A. 24% – 25%
B. 26%-27%
C. 28%-29%
D. 30%

8. It is the state of the muscles wherein the muscle fibers increase.

A. Hybernation
B. Hyperbolism
C. Hypertension
D. Hyperthrophy

9. The O in the acronym of WHO means .

A. Orbit
B. Origin
C. Organ
D. Organization

10. It is a physical activity that is planned, purposeful, repetitive and structured.

A. Action
B. Exercise
C. Recreation
D. Recitation

11. An inactive lifestyle causes people to develop .

A. Nonchalant
B. Non-binary
C. Noncommutative
D. Non-communicable diseases

12. Helping in and outside the homes is considered as

A. Gentle
B. Moderate
C. Regular
D. Vigorous

13. Which common diseases can be a result of inactive physical activity?

A. dark skin
B. hair loss
C. short height
D. Diabetes Type 2
 14. Teenagers are recommended to be physically active for at least every .

A. 6 minutes a day
B. 16 minutes a day
C. 36 minutes a day
D. 60 minutes a day

15. The acronym WHO means .

A. World Health Organization

B. Word Healing Organization
C. Word Health Organization
D. World Healing Organization

Additional Activities

A. Direction: Complete the sentences below with what you will do and what you will
avoid to optimize your health.
I will do: I will avoid:

B. Based on your answer, write three things that makes you realize the importance
of participating in physical activities.
1.
2.
3.
Answer Key
References
Physical Education and Health volume l, Lualhati Fernando-Callo/Peter Fermin
Dajime(2016)
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