About this Module

This module is to assist students with completing the core sub

ject P.E (Physical Education and Health). These serves a funda
mental source of information as students should work through
the module in class or in their time. This contains information about the
subject as specified in the course syllabus about unit of competency which
includes topic information, exercise, and assessment activities to complete.

PHYSICAL ED- Each assessment activity is given rubrics as criteria to ensure students com-
petence in fulfilling all the assessment requirements.

AND HEALTH Ultimately, it is hoped that this module, grade 11 students will achieve a
thorough acquisition of knowledge and skills in physical education, as they
will explore both instructional and competitive components of exercise of
LEARNERS MODULE GRADE 11 fitness.
TABLE OF CONTENTS
Preliminaries
About this Module
LESSON 1: HEALTH- RELATED FITNESS

LESSON 1: PHYSICAL FITNESS TESTING

Objectives:

At the end of the lesson, the students should be able to:

1. Discuss the significance of assessing health–related fitness component

2. Administer self–assessment on health–related fitness (HRF), barriers on
Prepared by: physical activity, and on one’s diet
Kathleen Joy A. Permangil 3. Reflect on the test results and suggest future plans for improvement
SHS TEACHER
1
 Processing Question: What is the significance of assessing health- ACTIVITY 1. Thumbs up!
related fitness?
Direction: Let’s find out your prior knowledge regarding the different ele-
ments of fitness/ elements of exercise program by writing your response for
each statement in the Before Column only. By putting Up and Down the corre-
sponding emoticon on the provided table beside the activities. Follow the given
Pre- Test: example.
Direction: Read the questions carefully and answer each one honestly; check ( E.Q :How do
UP DOWN
YES or NO. we design indi-
vidualized fit-
QUESTIONS YES NO
ness plan)
1. Has your doctor ever said that you have a heart
1. Drinking energy drink will
condition and that you should only do physical ac- enhance once fitness level.
2. All slim individuals are con-
2. Do you feel pain in your chest when you do phys- sidered as malnourished.
ical activity? 3. All fat individuals are cate-
3. In the past month, have you had chest pain when gorized as obese.
4. Doing stretching before any
4. Do you lose your balance because of dizziness or exercise is not a must.
5. Lifting weights will make
you bulky.
5. Do you know of any other reason why you should
6. If you’re not sweating,
not do physical you’re not working
Activity? 7. Individuals with 6 pack abs
are physically fit.
8. Running on treadmills safer
than outdoor.
EXPLORE
Answer the following questions.
Assessing one’s health status will help the person know about one’s 1. What do you know about exercise?
strengths and weaknesses. Awareness of individuals’ health-related fitness
and its relevant Interpretations will aid the person to efficiently create an ac-
tion plan in observing a healthy lifestyle and selecting appropriate activities
for areas that need improvement.

2
2. What is the importance engaging into exercise program? Explain. 5. Is there anything that you do not enjoy about sport and physical activity?
Please list the reasons.

ACTIVITY 3. SELF TESTING ACTIVITIES FOR HEALTH-

3. How does exercise affects one’s daily living?
RELATED FITNESS.
Description: Upon answering the survey, you were able to discover your in-
terest towards doing physical fitness activities. In this activity, you will un-
dergo the different physical fitness test that will measure and determine
your fitness level via undergoing into skill and health related fitness activi-
ties. The following activities can be modified which you can use as a daily
ACTIVITY 2. LET’S HAVE SURVEY
exercise.
1. On how many activities do you participate in sport or physical ac-
tivity a week?

2. How many hours a week, on average, do you participate on a sport

or physical activities?

3. Please state what sport or physical activity you do at present time. Answer the following questions.

1. What have you noticed of the activities you’ve done?

4. How often do you participate in sport or physical activity? Explain. 2. Do you find it helpful with your fitness habits?

3
 3. What’s the relationship/purpose of this fitness test? Measuring your fitness level is one way to find out your level of physical fit-
ness. Below are references for interpretation.

4. How does it influence your daily routine to the youth as a teenager? Waist to Hip Men Wom-
BMI Categories: Ratio en
Ideal 0.8 0.7
5. How this it contribute to your fitness health habits? Underweight = <18.5
Normal weight = 18.5–24.9 Low risk <0.95 <0.8
Overweight = 25–29.9 Moderate 0.96- 0.99 0.81-
Obesity = BMI of 30 or greater Risk 0.84
High Risk >1.0 >0.85
ACTIVITY 4. VIDEO ANALYSIS
Rating Scale for Dynamic Muscular Endurance
DESCRIPTION: You are about to view a video which shows and discusses
the 5 components of Health-Related Fitness. Click the link below to
FIVE COMPONENTS OF HEALTH-RELATED FITNESS Age 16-28 Male Female
https://www.youtube.com/results? Curl-ups Push-ups Curl-ups Push-
ups
High Performance Can do more Can do more than Can do more Can do
Zone than 29 than more
35 25 than
Processing Questions: 17
1. What was the video all about? Make a one sentence of the content of Good fitness zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11
the video clip.
Low Zone 14 and below 15 and below 9 and below 7 and
below

Rating Scale for static Endurance

2. As discussed in the video, what are the five components of health-
Classification Score in seconds
related fitness?
High Performance zone 10 and above

Good fitness zone 20-29

Marginal zone 10-19
Low zone 10

4
Rating Scale for Flexibility Muscular Strength, Endurance, Flexibility
Classification Male Female
Shoulder Flexi- Hamstring & Hip Shoulder Flexi- Hamstring & Hip
bilty Flexor Flexibility bilty Flexor Flexibility
(inches) (degrees) (inches) (degrees)
High Perfor- R L 111 & above R L 111 & above
mance Zone 5+ 4+ 6+ 5+
Good fitness zone 1-4 1-3 80-110 1 1 80-110

Marginal Zone 0 0 60-79 1 1 8-110

Low Zone <0 <0 <60 <1 <1 <60

ACTIVITY 5. SELF-ASSESSMENT CARD

Directions: Fill up necessary information needed. Interpretations will be based ACTIVITY 6.VIDEO ANALYSIS 2
on the chart above. Complete the column for analysis/implications in two or
three sentences only. DESCRIPTION: You are about to view a video which shows and discusses the
BODY COMPOSITION Barriers to Physical activity. Click the link below to view the video.
Barriers to Physical Activity : https://www.youtube.com/results?
search_query=barriers+to+physical+activity
Test BMI Result Inter- Analysis
pretation Lead me to where I am!
BMI
Waist to hip
Directions: Listed below are examples of physical activity barriers. Draw a line
Ratio connecting its type whether PERSONAL or ENVIRONMENTAL barrier.

CARDIOVASCULAR

3- minute Step Test Recovery PR & Interpreta- Implications

tion

5
Guide questions:
2. The ability of your joints and muscles to move in their full range is called
1. During the pre-activity on Par-Q & You, have you encountered any
a. Body Composition
physical activity barrier? Is there any personal or environmental bar-
rier? If yes, please list it down. b. Flexibility
c. Muscular Endurance
d. Muscular Strength
3. Muscular Endurance is the
a. Muscles' ability to work for a long time without tiring
2. Cite some ways to overcome situations that hinders you to engage in b. Same as cardiorespiratory fitness
physical activity.
c. Amount of force a muscle can exert
d. Same as body strength

4. What are the two barriers to physical activity?

a. Personal and Environment Barriers

b. Social and Emotional Barriers

Post-Test
c. Spiritual and Personal Barriers
Numbers 1-5 are multiple choice 6-10 will be essay questions that will
assess how far you’ve known and understood about assessing health- d. Environmental and Social Barriers.

related fitness components and the barriers to physical activity. 5. The ability of the muscle to continue to perform without fatigue.

Read each statement carefully and then, write the letter of the correct a. Muscular Strength
answer.
b. Muscular Endurance
1. What is the advantage to exercise?
c. Flexibility
a. Improve quality life
d. Body Composition
b. Decrease chronic diseases
c. Stress relief
d. All of the above

6
6. What is the significance of assessing health-related fitness?

7. What is physical fitness in your own idea?

8-10.What is the importance of knowing your strength and weaknesses in

one’s health status? Explain.

Job well done! Now that you have already completed this lesson, hopefully the
activities that you have experienced and undergone, may contribute to the ho-
listic development of your whole being.

7
 THIRD WEEK
4. Overload can be progressed by increasing the number of repetitions with a
PHYSICAL EDUCATION AND HEALTH EDUCATION particular weight.
LESSON 2: PRINCIPLE OF PHYSICAL ACTIVITY AND FITT A. True
B. False
Objectives:
At the end of the lesson, the students should be able to:
5. What does F.I.T.T. stand for?
1. Distinguishes Principle of Physical Activity and the FITT
A. Fitness, Intervention, Training, Technique
Pre- Test: B. Frequency, Intensity, Time, Type
Read each statement carefully and then, write the letter of the correct an- C. Fitness, Intensity, Time, Type
swer. D. Frequency, Intensity Training Technique
1.The ability to do moderately strenuous activity over a period of time. It
reflects how well your heart and lungs work together to supply oxygen to
your body during exertion and exercise. Pre-Activity: 15-minute Jumping Rope
a. Muscular strength Requirements: A jump rope, a good pair of shoes, patience, and practice
b. Body composition Precautions: Jumping rope is high impact and requires practice. It looks easy, but
c. Cardiovascular beginners may get tripped up most of the time. For best results, turn the rope
d. Muscular endurance
with the wrists, not the arms, and land softly. Only jump high enough to clear the
rope.
2. A muscle will only strengthen when forced to operate beyond its cus-
tomary intensity. The load must be progressively increased in order to fur- Variations:
ther adaptive responses as training develops, and the training stimulus is Beginners: Jumping on both feet, jumping on one foot, alternating feet
gradually raised.
Advance: Jumping on one foot, alternating feet, crossing the feet, jump
a. Specificity with high knees, double turning the rope
b. Overload
c. Reversibility Hold it! Perform a good warm up before and cool down exercises after the activi-
ty.
d. Progression
3. Your training should be specific to the sport you will be competing in.
What happens when you engage in aerobic exercise?
Specificity is an important principle in strength training where the exercise
must be specific to the type of strength required, and is therefore related to Aerobic exercise makes your heart, lungs, and blood vessels more efficient
the particular demands of the event. and capable of moving more oxygen-carrying blood in every single pump through-
out the body thereby improving not only the cardiovascular system but also mus-
A. Progression
cle and bone fitness
B. Specificity
C. Reversibility
D. Overload 8
Why aerobic? What are examples of Aerobic activities or exercises?
ACTIVITY 1. VIDEO ANALYSIS 1
Aerobic exercises are accessible, it is efficient in terms of cost and space,
DESCRIPTION: You are about to view a video which shows and discusses the
offersconvenience, and does not require expensive equipment. With a little crea-
tivity and aright formula, you can put together a fitness routine that includes a Principle of Physical Activity and the FITT. Click the link below to view the
wide range of funand effective aerobic exercises to build muscle, burn calories, video.
and feel better.
Walking, jogging, dancing, stair climbing, riding your bicycle, playing Principle of Physical Activity and the FITT
sports,swimming, rope jumping or even doing household chores are some of the
https://www.youtube.com/results?search_query=principles+of+physical+activity https://
fewmoderate to vigorous aerobic activities that you can enjoy... www.youtube.com/watch?v=5Q-p9HaeLcQ

To develop your aerobic capacity, you need to have a purposive, planned,

andskillful execution of your activity or workout. Below are the factors to guide PROCESS QUESTIONS:
you indesigning your aerobic workout.
1. What was the video all about? Make a one sentence of the content of
the video clip.

2.As discussed in the video, what are the Principle of Activity and the
FITT.

ACTIVITY 2. FILL ME!

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 Flexibilty Muscular Strength

&Edurance

Walking Jogging Lunges Dynamic stretching Swimming Yoga

Stretching Squats Sit-ups

Body-weight exercises Brisk walking Planks

9
How to determine your target heart rate zone? Activity 5: Table – Aerobic Exercise Plan
Calculating the Target Heart Rate Zone using the Heart Rate Reserve:
For example, say your age is 16 and you want to figure out your target heart rate
zone for vigorous aerobic exercise using the HRR method. Follow these simple
steps:
A. Subtract 16 from 220 to get 204 — this is your maximum heart rate.
B. Check your resting heart rate first thing in the morning. Say it's 70 beats per
minute.
C. Calculate your HRR by subtracting 70 from 204. Your HRR is 134.
D. Multiply 134 by 0.7 (70%) to get 93.8, then add your resting heart rate of 70 to Activity 6:
get163.8 beats per minute as your lower limit.
Supply the following columns below with data from your first week of exercise
E. Now multiply 134 by 0.80 (80%) to get 107.2, then add your resting heart rate using your aerobic workout plan. Example is given below for your reference.
of 70to get 177.2. Write in yellow pad paper.
Your target heart rate zone for vigorous exercise is:
Lower Limit: 163.8 beats per minute
Upper Limit: 177.2 beats per minute.
Ideally, target heart rate zone lower limit should not be lower than 60% of your
HRR.
Activity 3:
Using the HRR method, determine your aerobic exercise target heart rate zone.
Work within the range of 60%-95%. Ex 60% and 70%
Activity 4: ACTIVITY 7. REFLECT ME!

Using your output in activity 3, design your 1-week aerobic workout plan taking 1. What is your realization after you finished your performance task?
other factors such as frequency, time, and type into consideration. Use the format
below.
Day 1 is given as an example.
1. Maximum Heart Rate:
2. If you were to rate the product of your performance task, what would it be? And
2. Resting Heart Rate:
why?
3. Heart Rate Reserve:
4. Target Heart Rate Zone: Lower Limit: __________ Upper Limit: __________

10
POST-TEST

DIRECTION: Read each statement carefully and then, write the letter of the cor-
Summary
rect answer.
The Principles of Training suggest that overloading is the key to
muscle development and that it entails doing more than the body is used
1. What does F.I.T.T stands for? to. The benefit brought about by overloading will only last if the overload-
A. Fitness, Intensity, Talent, Test ing is continuous, otherwise, the muscle development will go back to its
B. Frequency, Integrity, Time, Type of Exercise original state.
C. Fitness, Integrity, Talent, Type of Exercise
D. Frequency, Intensity, Time, Type It is important to take in consideration the FITT principle in achiev-
ing the optimum fitness development. FITT stands for frequency, intensity,
2. Which of the F.I.T.T principles that refers the duration of effort that should
time, and type.
be invested in a training program?
A. Frequency
B. Intensity FITT sets the guidelines in your physical activity program and used
C. Time as basis for your fitness routine for better results.
D. Type
The more frequent and activity is done, the greater chances of fit-
3. Why do you need to undergo physical fitness tests? ness development. Exercise execution is also relative to Intensity.
A. To check regularly whether you have ailment in the body for check u
B. Know the mental and emotional condition of the individual well-being How hard or how easy the task is accomplished defines the magni-
C. Familiarize the health and skill related procedures in conducting the tests tude of work, referred to as intensity. The intensity of your activity is de-
D. Determine the health related strength and weaknesses of the individual termined by the body’s response characterized by the number of times the
heart pumps measured in beats per minute. Computing the target heart
4. Why is it important to design an individualized fitness training program?
A. To identify the somatotype of an individual person rate (THR) range will give you an idea on your workable heart rate accord-
B. In order to cover the physical and mental condition of a person ing to your capacity.
C. In order to know the healthy diet of a person, as well as his/her physical
muscular strength. Selection of appropriate activities will help you achieve the desired
D. To cater to the individual health and well-being needs of the different body results by being able to specify the target muscles for development.
types.
Engaging in moderate to vigorous physical activity in different set-
5. What test is done to determine the student’s physical strength and weak- tings can help avoid boredom, thus making activities more exciting and
nesses? interesting.
A. Anthropometric Test
B. Fitness Test
C. Physical Test
D. Step Test

11
 WEEK 4 QUESTIONS:
Lesson 3: ENERGY SYSTEM Muscle and Bone Strengthening Activities) 1. How do you feel with the activity?
Objectives: After going through this module, you are expected to: 2. Dou you find it difficult? Why?
1. Analyse each energy system in terms of 3. Which exercise makes your pulse rate increase very rapidly while performing it?
a. source of fuel; 4. Do you experience muscle pain while performing? What particular exercise?
b. efficiency of ATP production; and As you perform the different exercises, your body also process different sys-
c. Duration that the system can operate. tems to produce energy. As you noticed, there are parts of exercises that make your
muscles tired and some parts make your heart rate increased rapidly. This module
2. Identify and perform exercises in each energy system. will help you analyze the different energy systems involved in physical activities. In
3. Enhance appreciation in physical fitness through the activities in the modules. performing physical activities, you need to identify what types of energy system you
are working with so that you will understand how your body reacts to the exercises.
It will also help you find-out how to optimize the energy system for safe and im-
What’s In proved performance.
ACTIVITY 1: LET’S DO THIS CHALLENGE!!!
You will to perform the simple workouts written below and try to execute proper-
What Is It
ly because through this you will be find-out the different energy systems involved.
Lets familiarize and understand the essential terminologies that are
Are you ready? Check the following: used in the discussion on the energy systems.
 Exercise Attire
 Safe place to perform the exercises
 Water and extra cloth/towel
 Stop Watch (You may use your cellphone or any gadget available)
 Ladder marks (You may draw a ladder on the floor/ground)
If you are ready then let’s start:
I. Warm-up and Stretching Exercises (5- Minutes)
Jumping Jack, Jog in Place, High knee jog, and Kick front jog
(3 sets of 40 Seconds, Rest Interval: 10 seconds)
Basic Stretching from head to toe
(Neck bending, arm circling, side bending, hip rotation, & lunge side-front
back)

12
A. ENERGY SYSTEMS AND ITS ATP PRODUCTION RATE B. MAIN USE OF EACH ENERGY SYSTEM
Energy is needed to produce physical movements, maintain body tem- The type of fuel you use depends upon exercise duration, intensity, and type as
perature, and keep up metabolic activities. In our body, all physical movements illustrated below:
require a compound called adenosine triphosphate (ATP). ATP is stored in the
muscles so it is available immediately to produce movements. However, stored
ATP in the muscles is limited. Any movement that last longer than few seconds
requires more ATP to be produced through another compound process.

The illustration above shows the 3 types of energy systems in terms of their
rate production of ATP and the capacity to sustain the energy. It shows that the ATP-
PCr SYSTEM produced ATP quickly since it utilized the available ATP stored in the In terms of energy expenditure as illustrated above, ATP-CPr SYSTEM
muscles and PCr however it can sustain physical movements from 6 seconds to 15 is responsible for the blast movements like jumps, kicks, punch, and power lift-
seconds because the stored ATP-PCr in the muscles is limited. ing. The quick maximum force can be observed in many physical activities such
Any physical movement beyond 15 seconds utilized Carbohydrates through as squat jump and burpees in cross-fit workout.
glucose (basic form of carbohydrate) to produce ATP called GLYCOLYCTIC SYSTEM The LACTIC ACID SYSTEM is responsible for the maximum force long-
and it can sustained movements up to 2 minutes but it has a by-product called Lactic er than the ATP-CPr System like Sprint running & some exercises in plyometric
acid that lead to Muscle Fatigue. workout such as Box jumps,
The OXIDATIVE SYSTEM involves the use of oxygen to produce ATP. This sys- The OXIDATIVE SYSTEM which involves the use of oxygen is responsi-
tem can usecarbs, fats, or if necessary, even protein, however, fats and proteins ble for the moderate to vigorous intensity movements like distance running,
have to be broken down, so when the system uses them, the process becomes long- aerobic dancing, and cycling. Exercises that last approximately beyond three
er. This system is used for longer duration activities minutes are operated with Oxidative System.

13
ACTIVITY 2.
INSTRUCTION: Analyze each energy system and copy and answer in What’s More
yellow pad paper
Note: Perform your created workout 3x a week with safety precautions and pro-
vide documentation (Video Recording/ Pictures) for evaluation. You may submit
the following outputs through email to your respective PE instructor’s account:
1. 3 minutes Video (Highlights of your training workout).
2. Narrative with pictures (1-2 pages).
3. Reflections about your understanding for this module (200-300 words).

Assessment

Instruction: Explain the following questions:

1. How do the energy systems work in our body?
ACTIVITY 3:
INSTRUCTION: Create a simple workout indicating the energy system involved
using the format below. Provide two exercises in each fitness components.
.

2. How are you going to optimize the energy to improve performance?

14
 WEEK 5  You cannot claim a piece of equipment by setting a towel or water bottle on it
or next to it.
PHYSICAL EDUCATION AND HEALTH EDUCATION
LESSON 4: Gym Etiquette, Etiquette in Using Sport and Rec-
When using equipment while others are waiting .
reational Venues
 Allow others to work in between your sets

 Do not rest on the equipment; it is better to walk around to accelerate your

INTRODUCTION
recovery
What Is Etiquette? Etiquette is the set of conventional rules of personal
 When using cardio equipment, please do not exceed the 45 minute time limit
behavior in polite society, usually in the form of an ethical code that delineates
the expected and accepted social behaviors that accord with the conventions and  Wipe down all equipment following each set with the provided pre-
norms observed by a society, a social class, or a social group. In practical speak- moistened wipes then discard the wipes appropriately
ing, gym etiquette is none other than respect. That's right, respect. Respect for the
 When done with a piece of equipment, wipe down the equipment with the
equipment, others, and yourself in the gym. Everybody's there for the same rea-
provided pre-moistened wipes then discard the wipes appropriately
son, and nobody wants to be distracted or held up. Do yourself and others a favor
and follow these simple, easy, and for the most part down-right obvious rules.  Take all extra personal equipment with you – includes water bottles, towels,
weight belts, etc.

 Put all equipment away – rack free weights in their designated location, re-
Fitness Etiquettes turn cable accessories to the stand, dumbbells and kettle bells, jump ropes,
Uphold the rules of the facility and stretch cords returned to the appropriate rack, stability balls, balance
balls, and foam rollers are to be wiped down, then returned to the storage
 Read, understand, and follow all rules, expectations, and posted signs
area.
 Observe all posted equipment instructions and warnings Being aware of the exercise areas
 If there is a piece of equipment you do not know how to use, don’t assume • Stay clear of free weight areas when in use
you know how to use it and ask for assistance
 Do not exercise in walking areas – gray floor pathways and in front of water
Using a piece of equipment someone else is using fountains, water and ice machine, wall-mounted wipes containers and trash/
 Ask if you can “work in between their sets” – if they say no, please be patient recycle receptacles
and wait o When “working in” allow the other person to use the equipment  Do not stand in front of dumbbell rack
after each set and re-set all equipment adjustments back to where they were
before you started  Before using a wall-mounted mirror, look around to make sure you are not in
someone else’s space

15
 ACTIVITY 1
 Avoiding excess noise Write the word DO if the picture resemblance proper etiquette in a
fitness facility while write the word DON’T if not.
 Keep in mind this is a public place

 Avoid excess chatter while in the exercise areas

 Limit cell phone use that stops you from exercising

 Limit grunting and yelling during exercise; the use of profanity while exercis-
ing is not acceptable

 Avoid dropping weights; avoid banging weight stacks on machines

 Use cardio equipment properly

 Do not bounce balls in the facility – basketballs are for the basketball courts •

 Remember that loud or constant noises can annoy other facility users
Wearing proper attire

 Wear workout clothes and athletic shoes in the exercise areas (jeans are not
appropriate)

 Refrain from working out without a shirt (or in just a sports bra) and athletic
shoes
Practicing good hygiene

 Avoid offensive body odors – bath regularly and use deodorant

 Wipe down equipment after use

 Reduce spreading germ

 Wash hands after using the restroom

ACTIVITY 2: Tiktok Challenge.
 Wash hands after sneezing or coughing into your hand
Film at least 3 good etiquette in a fitness facility at your home through TikTok
 Wash hands after your workout platform. Be resourceful. Enjoy filming and use the hashtag #BeResponsible
#BeFIt
 This is a smoke-free facility, refrain from smoking near the facility entrance

16
 WEEK 6
LESSON 5: Dehydration, Sweating, Thirst; Overexertion or
Overtraining, Hyperthermia, Hypothermia

LOOKING BACK TO YOUR LESSON

Injuries related to overexertion account for millions of emergency
room visits each year. Most of those injuries are preventable. To lower your
risk of experiencing them, avoid pushing your body past its limits. Learn how
to prevent physical overexertion, fatigue, low blood sugar, and dehydration.
Guide Questions:
1. What are the indicators of overexertion or overtraining?
2. What are the understated injuries during physical activities?
3. What can you do to avoid these injuries?
CHECKING YOUR UNDERSTANDING
1. What are the fitness etiquettes?
2. How important these fitness etiquettes in our daily lives?
INTRODUCTION
3. What are the benefits of fitness etiquettes during training and sports activi-
ties?
When too much water is lost from the body, its organs, cells, and tis-
4. What value can you learned in this lesson? sues fail to function as they should, which can lead to dangerous complica-
tions. This can be through dehydration, sweating, urinating or suffering from
5. These are the common fitness etiquettes…
diarrhea.
Thirst
6. These are the rules of the facility that must uphold
It’s normal to feel thirsty after eating spicy foods or performing stren-
uous exercise, especially when it’s hot. However, sometimes your thirst is
stronger than usual and continues after you drink. You may even experience
blurred vision and fatigue. Frequent excessive thirst or thirst that can’t be
7. These are the importance of fitness etiquettes
quenched can be symptoms of serious medical conditions, such as; dehydra-
tion, diabetes, heart, liver, kidney failure and sepsis.

17
To remain healthy, you need to: To avoid dehydration, make sure you:

 Drink fluid regularly throughout the day.  drink enough water and other fluids

 Increase your water intake by eating water-rich foods, such as:  replenish electrolytes lost through sweat with sports drinks or enhanced wa-
ter
Watermelon Oranges
 take frequent breaks from hot environments or strenuous activities
Tomatoes Melons
 use a damp cloth to lower your body temperature and reduce sweating
 avoid drinking heavily caffeinated, alcoholic, and sugary beverages, especially
A good way to know if you’re getting enough fluids is to check your
when you’re working out or exerting yourself
urine. If it’s light in color, high in volume, and does not have a heavy smell, you
are probably getting enough fluid. Every organ, tissue, and cell in your body Overexertion is a common cause of dehydration, but certain diseases and
needs water. Water helps your body to maintain a normal temperature, lubricate infections can also lead to fluid loss. Fever, vomiting, and diarrhea are common
and cushion your joints, protect the brain and spinal cord, rid your body waste causes of dehydration in children and are serious medical concerns.
through perspiration, urination, and bowel movements. Overexertion
You need to take in extra fluids when you: These types of injuries are usually caused by repetitive motion, such as
 are outdoors in hot weather typing, lifting heavy objects, or working in an awkward position. The pain that the-
se injuries cause is often acute. It will typically improve with medical care and pre-
 are engaging in a vigorous activity
ventative measures. But without proper treatment and prevention, acute pain
 have diarrhea from overexertion and repetitive use can become chronic. These are the causes of
 are vomiting overexertion injuries includes sports and exercise, motion control video games,
and hobbies like woodworking, building, and remodeling.
 have a fever
To avoid physical overexertion:
If you fail to replenish the fluids you lose and fail to respond to your thirst by
drinking fluids, you can become dehydrated. • practice good posture
• utilize ergonomic workspaces

Dehydration • lift lighter loads and use proper lifting techniques

• decrease the distance you must stretch to lift a heavy object
When you’re busy, you may forget to take regular hydration breaks. This
can lead to dehydration, which occurs when your body loses more water than • take frequent breaks from physically repetitive and challenging activities
you take in. In some cases, severe dehydration can cause serious complications,
• include strength training and stretching in your regular exercise routine
including kidney damage, coma, and death.
• know and respect your body’s limits

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Sweating Staying Dry

Sweating is a bodily function that helps regulate your body temperature. Also Staying dry is also important. Avoid swimming for long periods and make
called perspiration, sweating is the release of a salt-based fluid from your sweat sure that you wear water-repellant clothing in rain. If you’re stuck in the water due to
glands. Changes in your body temperature, the outside temperature, or your emotion- a boat accident, try to stay as dry as possible in or on the boat. Avoid swimming until
al state can cause sweating. Sweating in normal amounts is an essential bodily pro- you see help nearby. Keeping the body at a normal temperature is important to pre-
cess. Not sweating enough and sweating too much can both cause problems. The ab- venting hypothermia.
sence of sweat can be dangerous because your risk of overheating increases. Exces- The first step in preventing hyperthermia is recognizing the risks in working
sive sweating may be more psychologically damaging than physically damaging. A or playing in extremely hot conditions. Being in the heat means taking the following
normal amount of sweating generally doesn’t require medical treatment. precautions:
To make yourself more comfortable and minimize your sweating: • Take cool-down breaks in the shade or in an air-conditioned environment. If you
• Wear several light layers of clothing that allow your skin to breathe. don’t need to be outside in extreme heat, stay indoors.

• Remove layers of clothing as you heat up. • Stay well hydrated. Drink water or drinks containing electrolytes, such as Gatorade
or Powerade, every 15 to 20 minutes when you’re active in the heat. NOT energy
• Wash dried sweat off of your face and body for optimum comfort.
drinks or caffeine, this can cause serious heart problems in healthy adults.
• Change out of sweaty clothing to reduce the risk of bacterial or yeast infections.
 Wear lightweight, light-colored clothing when outdoors. If your home isn’t well
• Drink water or sports drinks to replace fluids and electrolytes lost through sweating. air-conditioned, consider spending time in an air-conditioned mall, library, or oth-
• Apply an underarm antiperspirant or deodorant to reduce odor and control sweat- er cool public place during hot spells.
ing. ACTIVITY 1. Try this at home!
 Remove foods from your diet that increase your sweating. Objective: Identify the amount of fluid you need to intake to avoid dehydration.
Hyperthermia / Hypothermia Directions: Go to the bathroom check your own urine, evaluate your urine use the
Hypothermia happens when your body’s temperature drops to dangerously table below to help you identify the color. If the results shows that you are dehydrat-
low levels because of the cool environment. The opposite can also occur. When your ed take the precautionary measures that you have learned in this lesson.
temperature climbs too high and threatens your health, it’s known as hyperthermia it
refers to several conditions that can occur when your body’s heat-regulation system
can’t handle the heat in your environment. Preventive measures are key to avoiding
hypo and hyperthermia.

Clothing
The simplest steps you can take involve the clothing you wear. Dress in layers
on cold days, even if you don’t think it feels very cold outside. It’s easier to remove
clothing than it is to battle hypothermia. Cover all body parts, and wear hats, gloves,
and scarves in a cool environment. Also, take care when exercising outdoors on cold
days. Sweat can cool you down and make your body more susceptible to hypothermia.
19
Objectives: In this activity you will be identifying the understated injuries from WEEK 7
overexertion or overtraining.
LESSON 6: FIRST AID

Directions: Based on what you have read, summarize the key concepts using the This module will help you to:
concept definition map. Explain how the ideas that you have included are interre- • Search and join an online seminars for health/fitness
lated and how they help you understand the concept of overexertion injuries.
• Share the knowledge that you have learned from the seminar
 demonstrate the knowledge from the seminar into practice.
LOOKING BACK TO YOUR LESSON
As you participate in physical activities, whether in school or in the commu-
nity, it is good practice to know your school and community’s resources in case of
injury or emergency. Being familiar with it makes response to injuries or emergen-
cies more immediate and efficient, thus lessening the severity of the injury or emer-
gency.
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 situa-
tions. Emergency response begins with the preparation of both equipment and per-
CHECKING YOUR UNDERSTANDING sonnel. When these have been prepared adequately, the school and community are
1. What is overexertion or overtraining? What are the safety protocols? deemed ready for an injury or emergency.

2. What are the indicators of overexertion or overtraining? 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 dis-
3. What are the importance of knowing the personal safety protocols? cussed here.
4. How can this lesson help you observe your personal safety? INTRODUCTION
REFLECTIVE LEARNING
First Aid Kit
1. Overexertion are caused by…
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
2. Working and playing in extreme temperature conditions can cause… medical assistance is not immediately available. The goal of first aid is to alleviate
________________________________________________________________________ suffering, prevent added/further injury or danger, and prolong life.
3. A good way to know if you’re getting enough fluids… 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. 20
 The usual supplies found in a first aid kit include the following: 1. Emergency Personnel – detailed First Aid arrangements for on-site emergen-
cies; may consist of teachers, physicians and nurses, athletic coaches, security and
triangular bandage rubbing alcohol
maintenance personnel (for schools), or community leaders, homeowners’ associ-
gloves iodine ation president, etc (for community)
tongue depressor swabs 2. Emergency Communication – emergency numbers, phones/two-way radio,
gauze scissors public announcement (PA) system

wound dressings athletic tape 3. Emergency Equipment – first aid kit, wheelchair, spine board, stretcher, blan-
kets, poles, etc
cotton penlight
4. Medical Transportation – confirmation of local ambulance (c/o PRC), Basic
adhesive bandage forceps Life Support, etc
Other equipment that should be included to aid in first aid are the following: 5. Non-medical Transportation – wheelchairs, stretcher, etc
spine board blankets 6. Emergency Contact List – clinic, local hospital, etc
sets of splints short board/Kendrick’s extrication device 7. Venue Information – transportations, identified entrance, exits, and access
wheelchair poles routes

The first aid kit is usually located in strategic places in school like the School personnel (e.g. teachers, security and maintenance personnel) and
clinic, gym, playground, and security stations. In the community, first aid kits community leaders know, understand, and follow these procedures every time an
should be in the community centers like community hall or office and recreation emergency happens because it is standardized. These procedures are usually laid
centers. It is advisable that a signage be placed where the first aid kit and equip- out in writing so that personnel crucial in the emergency response are notified
ment are located. This can either be attached to a wall or post or suspended. 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
Schools and the community (and in any other institution), the presence of
your EAP. It is advisable that the members of the community know who forms this
first aid kits, emergency numbers and phones, and equipment should not be the
emergency response team.
end of their emergency response. They should set procedures on how to re-
sponse to injuries or emergencies. These procedures are standard ways of re- You may not know all the procedures of your school and community on
sponding to emergencies. responding to emergencies. However, what is important is you know who to noti-
fy in case an emergency happens. The most immediate personnel you need to no-
These procedures make up what is called an Emergency Action Plan
tify in case you are in your school especially in the gym are the PE teachers or any
(EAP). It is a plan developed for immediate implementation whenever the need
teacher present, maintenance personnel, or security personnel.
arises, providing appropriate standards of emergency care to all present. The
EAP usually include the following:

21
Activity 1:
REMEMBER
Directions:
List down and Describe the uses of the item in the box
1. Try to make a road map of different routes of your place.
2. Mark as the following legends in your map “Pin” as your house.

CHECKING YOUR UNDERSTANDING

Activity 2: COMPLETE THE STATEMENT ON THE SPACE PROVIDED.

3. From your current location (house), sketch all the direction that you are going
and locate the best way for safety when in times of natural or man-made disaster.

22
Let’s Think and Act! Sports and recreational activities

REFLECTIVE LEARNING These are usually 1day events that

focus on running various distances (i.e., 3k,
Directions. Answer the following question with TRUE or FALSE, then supply
5k, 10k, or longer). They cater to a wide vari-
your answers with brief explanation.(50 words minimum) ety of participants – competitive or recrea-
1. All people should know how to apply first aid? Why?_____________________________ tional runners, and even families. Whether
you are a recreational or competitive runner,
2. Schematic diagram or evacuation plans is vital for emergency plan? Why?
fun runs are good ways to elevate participa-
3. It is fine to keep the first aid kit hidden? Why? tion in physical activities since some fun runs
are held in different surfaces (e.g. concrete,
4. It is advisable to mix non-essential items inside the first aid kits? Why?
off- road, beach) and with different challeng-
5. In school, it is ok to place at least one first aid kit in every classroom? Why? es posed on runners like an uphill run.

WEEK 8 Other than the fitness benefits you would get from joining fun runs, you also
get to help out certain causes. Some organizations or associations, and companies
LESSON 7: FIRST AID organize fun runs as one of their cause-oriented events.
This module will help you to: Other benefits of joining fun runs are meeting new friends, enjoying the out-
 Search and join an online seminars for health/fitness doors, 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 and
 Share the knowledge that you have learned from the seminar
you can get more freebies and giveaways depending on the event sponsors.
 demonstrate the knowledge from the seminar into practice You can also use your participation in fun runs as a gauge of your physical
fitness by trying to beat your own time, or setting new records, or even aiming to fin-
INTRODUCTION ish among the top participants. If you do so, it is best that you prepare properly for
fun runs and scout for more opportunities to race.
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 Dance events, competitions, or marathons
health issues like diabetes, obesity, nutrition, smoking, and many more. By joining These events focus on dance as the main activity,
events like these, you can learn more about these health concerns, what is being whether as competition (e.g. streetdance, dancesport) or as rec-
done to handle these concerns, and at the same time, you also get to increase your reation (e.g. aerobic dance marathons, ZumbaTM events). These
physical activity. may last for hours depending on the event and variety of danc-
The usual objective of the organizers of these events is to raise funds for es, intensity levels, and music usually used, thus, elevating par-
ticipation.
awareness about these health issues. Depending on their advocacy, events may
range from fun-filled activities that can engage entire families, to more physically Other than fitness benefits, you can get a lot out from
demanding ones. Your participation in these events not only increases your activi- joining dance competitions and marathons. If events are compe-
ty but also gives you an advocacy to work on. Your choice would depend on your tition-based, usually cash prizes, trophies, and freebies are the
interests and preferences. Here are some viable options for you. main incentives, along with bragging rights.
23
 However, the enjoyment and fun of dancing are the main attraction in the- Other Program offered in the schools and local community
se types of events. Summer sports clinics
Many people are getting into exercising because of the popularity of some These are short-course sports programs catering to school children.
aerobic forms of exercises particularly ZumbaTM,. The attractiveness of physical Sports clinics are offered by schools and product brands when school is over and
activities like ZumbaTM comes from the lively music and instructors, colorful vibe, students have their summer break. The usual sports offered include basketball,
and relatively easy to follow dance routines. However, the most crucial effect that taekwondo, swimming, gymnastics, football, volleyball, and others. These last for
popular exercises like ZumbaTM have is the encouragement and support to partic- several sessions spanning days or weeks, and usually culminate with an exhibi-
ipate in exercise, which in effect, makes people more aware of their health and fit- tion tournament.
ness. 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 Outdoor recreation events like biking events, triathlon, marathons, football
other aerobic exercises in the form of dances such social dance, streetdance, etc. events, etc

Sports tournaments These are specialized events that target sports enthusiasts and athletes.
These are held in specialized venues and locations, and usually have different cat-
These are the most common type of health- and fitness-related organized egories for different levels of participants. Depending on the event, categories
events. They mainly focus on sports in a tournament type of play where individual such as beginner, intermediate, and advanced are formed or opened. When you
players and/or teams compete. These are usually organized for school teams [(e.g. join such events, you get to experience recreation-level of participation to higher
University Athletic Association of the Philippines (UAAP)]. However, sports asso- level of competition. You also get to experience a different atmosphere because of
ciations, cause-oriented groups, organizations, brands, and companies also hold the ambiance in such events. Sponsors’ booths and stalls are usually set up along
sports tournaments for various purposes, levels, and sports. with other related set ups.
It may not be explicit that health and fitness are the main highlights when Talks, seminars, or conferences
joining such events because the nature of such events is usually competitive. Ath-
letes and competitors treat their health and fitness seriously because of this same These are usually lecture based events that cover topics discussed with an
nature. That is why they train not only for their sports skills but also for their con- audience. Some events are held for different lengths (i.e., half-day, 1-day, 2day, 3-
ditioning. Through sport tournaments, athletes and competitors are actually good day, weeklong) and some include workshops or hands on training. Some also are
role models of health and fitness. held with different formats like classroom type lecture, panel discussions, parallel
sessions, and the like. Credible resource persons and speakers are invited to
You can join sports tournaments of varying levels of competition and dif- speak so that reliable information are shared and learned.
ferent sports. During summer, local government units (LGUs) hold sports leagues
especially for basketball and volleyball. Several categories are open for basketball Cause-oriented associations, product brands, companies, professional or-
based on age groups. For both basketball and volleyball, teams usually represent ganizations, among others hold such events for various purposes, some to in-
different barangays, sitios, purok, or subdivisions. Some LGUs also hold sports crease awareness, promote various causes, and to inform. Physical activity simply
programs or sports clinics for the youth and other individuals. The Sangguniang means movement of the body that uses up energy. Walking, gardening, sweeping
Kabataan (SK), the youth leaders of the community, commonly organize events and mopping, mopping the floor, climbing the stairs, playing soccer, or dancing
like these. are all good examples of being active.

24
Activity 1: Make a list of an event that you wish to participate and why. CHECKING YOUR UNDERSTANDING
List at least three events that you wish to participate and describe the type of
preparation you needed to do.

REMEMBER
Complete the sentences below.
1. In participating in sporting events, I should remember that...
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Let’s Think and Act!
2. In participating in this sport events I feel that...
REFLECTIVE LEARNING
___________________________________________________________________________
Directions. Answer the following question with TRUE or FALSE, then supply your
___________________________________________________________________________
answer with a brief explanation.(50 words minimum)
___________________________________________________________________________
1. Is it important for human being to have an ample amount of physical activity?
3. After I finished the event, I felt that... Why?
___________________________________________________________________________ 2. It is okay to a person to spend his/her time doing vices, and computer games?
___________________________________________________________________________ Why?

___________________________________________________________________________ 3. It is okay to go outdoor activity in wilderness without preparations? Why?

4. it is okay for you to spend time in window shopping at the mall with friends?
Why?

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