11 SENIOR HIGH SCHOOL

Physical Education
and Health 2
Quarter 3 – Module 3b (Weeks 3-4)
Health-Related Fitness, Barriers to Physical
Activity Participation and One’s Diet

NegOr_Q3_PEH11_Module3b_v2
Physical Education and Health 2- Grade 11
Alternative Delivery Mode
Second Semester: Module 2: Health-Related Fitness, Barriers to Physical
Activity Participation and One’s Diet
Second Edition, 2021

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Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand

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authors do not represent nor claim ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writers: Krishna Jane I. Quiñanola; Jaymar R. Kinkito
Editors: Jonilo G. Jainar; Jaymar R. Kinkito; Maria Teresa S. Bernal
Reviewer: Jaymar R. Kinkito; Celene June Brendan J. Dumagan
Illustrator:
Layout Artist:
Management Team: Senen Priscillo P. Paulin, CESO V Rosela R. Abiera
Joelyza M. Arcilla, EdD. Maricel S. Rasid
Marcelo K. Palispis, EdD. Elmar L. Cabrera
Nilita L. Ragay, EdD.
Dan P. Alar, EdD.
Jenith C. Cabajon

Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: [email protected]
Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our dear learners, can
continue your studies and learn while at home. Activities, questions,
directions, exercises, and discussions are carefully stated for you to understand
each lesson.
Each SLM is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.
Pre-tests are provided to measure your prior knowledge on lessons in each
SLM. This will tell you if you need to proceed on completing this module or if
you need to ask your facilitator or your teacher’s assistance for better
understanding of the lesson. At the end of each module, you need to answer
the post-test to self-check your learning. Answer keys are provided for each
activity and test. We trust that you will be honest in using these.
In addition to the material in the main text, Notes to the Teacher are also
provided to our facilitators and parents for strategies and reminders on how
they can best help you on your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part of
this SLM. Use a separate sheet of paper in answering the exercises and tests.
And read the instructions carefully before performing each task.
If you have any questions in using this SLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.
 In order to achieve a healthy lifestyle, everyone must know how to
embrace physical fitness and the benefits from it. Before engaging such
physical activities, it is necessary to take pre-cautionary measures to
avoid accident and that is to do physical assessment first. Sometimes,
physical activity cannot go through because of some barriers in
achieving our goal and health issues.
In this module, we will be discussing on how to achieve healthy
lifestyle holistically.

What I Know

Direction: Read each item carefully and write your answers in your notebook.

1. Which of the following is NOT a benefit that we can get when participating in
physical activities?
A. Behavioral C. Logical
B. Biochemical D. Physiological
2. Which of the following is a physiological benefit of regularly participating in
physical activities?
A. Improved balance C. Increased self-confidence
B. Improved mobility D. Increased strength
3. What do you call an assessment that is designed primarily to help people
determine and gauge their personal fitness level by recording and evaluating
their assessment result?
A. Health- Related Fitness C. Physical Activities
B. Nutritional Assessment D. Self- Assessment
4. Which of the following is NOT a component of Health-Related Physical
Fitness?
A. Agility C. Cardiovascular-respiratory endurance
B. Body Composition D. Flexibility
5. Which of the following activities will help you develop your muscular strength
and endurance?
A. Body Mass Index C. Step-test
B. Push-up D. V-sit Reach
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 6. What two important factors could identify one’s BMI?
A. Endurance and Flexibility C. Health and Strength
B. Food Intake and Physical Health D. Weight and Height
7. Which are the reasons why people cannot participate in physical activities?
A. Lack of resources C. Weather conditions
B. Lack of Skill D. All of the above
8. What could be a solution to overcome lack of motivation in participating to
physical activities?
A. ask class to develop new skills.
B. Choose activities with minimum risk
C. Invite friends to exercise with you in a regular basis.
D. Learn how to warm up and cool down.
9. What do you call those important food substances that help our body function
properly?
A. Carbohydrates C. Nutrients
B. Diet D. Nutrition
10. What is the connection between food and exercise?
A. Food helps exercising more fun.
B. Food provides energy for physical activity.
C. Exercise helps to store food longer in our body.
D. Exercise gives us more determination to eat more food.

What’s In

Task 1: Physical Activity Readiness Questionnaire

Do you know how ready you are to engage in a regular physical activity
program? To help you find out, you can answer Physical Activity Readiness
Questionnaire (PAR-Q). This assessment tool will help you determine if you are
ready to perform physical activities regularly. You may share this questionnaire with
anyone you know, especially those who are interested in adopting a fitness program
or those who want to regularly engage in physical activities.

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Source: http://eparmedx.com/wp-content/uploads/2013/03/FINAL-FILLABLE-ParQ-Plus-Jan-20191.pdf

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Source: http://eparmedx.com/wp-content/uploads/2013/03/FINAL-FILLABLE-ParQ-Plus-Jan-20191.pdf

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Source: http://eparmedx.com/wp-content/uploads/2013/03/FINAL-FILLABLE-ParQ-Plus-Jan-20191.pdf

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Source: http://eparmedx.com/wp-content/uploads/2013/03/FINAL-FILLABLE-ParQ-Plus-Jan-20191.pdf

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Task 2: Reflect Upon!
Think of healthy old adults (60 years and older) in your neighborhood. In your
opinion, how have they remained healthy through the years?
___________________________________________________________________
___________________________________________________________________

What’s New

Before doing this activity please be aware of the following:

1. Wear proper PE attire.
2. Find a flat and comfortable space.
Directions:
Try to perform the following activities at home. Put a “✓”check mark on the
picture that you were able to perform and put an “X” mark if not.

1min. Plank

20 Jumping Jack https://ghanafuo.com/2016/09/7-simple-work-outs-you-

can-try-at-home_8.html/plank-cartoon-test
https://www.pinterest.ph/pin/648096202622337
163/

10 Push ups
Sit and Reach
https://canberraweekly.com.au/repetition-repetition-
and-more-repetition/ http://mssanchezpe.weebly.com/stretching.html

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Answer the following questions HONESTLY:
1. Did you perform the given illustrations?
_______________________________________________________________
2. Which illustration(s) were you able to perform? Why?
_______________________________________________________________
_______________________________________________________________
3. Which illustration(s) were you not able to perform? Why?
_______________________________________________________________
_______________________________________________________________
4. What did you feel upon performing the different illustrations?
_______________________________________________________________
_______________________________________________________________
5. If there were illustrations that you were not able to perform, what should you do
to accomplish such activity?
_______________________________________________________________
_______________________________________________________________

If you performed the illustrations with high performance, then it means you are
truly motivated enough. If there are illustrations that you were not able to perform
well then maybe you need to develop those activities. Those illustrations are just
some of the activities present in HEALTH-RELATED PHYSICAL FITNESS.
Let us move forward and know more about Physical Assessment and Health-
Related Physical Fitness.

What is It

PHYSICAL FITNESS BENEFITS

Physical activity brings many health benefits. Just as important, engaging in
physical activities can be enjoyable. The table below are the lists of benefits one can
get from regularly engaging in physical activities.

PHYSIOLOGICAL BIOCHEMICAL BEHAVIORAL

Increased strength Improved flexibility with Increased self-
Improved age confidence
muscular Improved balance Improved self-efficacy
endurance Improved mobility Decreased
Increased HDL Increased motor skills depression and
Levels (Good and confidence to anxiety
Cholesterol) engage further in Experience with
Improved Insulin physical activity and behavioral change
Levels exercise.

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 Lower Blood Improved
Pressure proprioception (the
Lower Percentage sense of how one’s
of Body Fat body is positioned)
Reduced risks of
metabolic
dysfunction
Reduce risk of
type two diabetes
Improved bone
health

A Brief Review of Health-Related Physical Fitness

Health-related physical fitness is so called functional fitness because it helps
ensure that a person will be able to function effectively and meet the demands and
tasks of everyday life.

According to the Farnsworth Aerospace Pre-K-8, there are 5 components of

Health-related Physical Fitness.
• Cardiovascular endurance is the ability of the heart and lungs to work
together to provide the needed oxygen and fuel to the body during sustained
workloads. Examples would be jogging, cycling, and swimming. The Cooper
Run is used most often to test cardiovascular endurance.

• Muscular strength is the amount of force a muscle can produce. Examples

would be the bench press, leg press or bicep curl. The push up test is most
often used to test muscular strength.

• Muscular endurance is the ability of the muscles to perform continuous without

fatiguing. Examples would be cycling, step machines and elliptical machines.
The sit up test is most often used to test muscular endurance.
• Flexibility is the ability of each joint to move through the available range of
motion for a specific joint. Examples would be stretching individual muscles or
the ability to perform certain functional movements such as the lunge. The sit
and reach test is most often used to test flexibility.

• Body composition is the amount of fat mass compared to lean muscle mass,
bone and organs. This can be measured using underwater weighing, Skinfold
readings, and bioelectrical impedance. Underwater weighing is considered the
“gold standard” for body fat measurement, however because of the size and
expense of the equipment needed very few places are set up to do this kind of
measurement. (https://www.spps.org/Page/18206)

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 BARRIERS TO PHYSICAL ACTIVITY
Physiological, psychological, and behavioral factors, among others, can
influence one’s plans to become physically active. The following are some of the
common barriers that people have to overcome to adopt a physically active lifestyle:

• Insufficient time for exercise

• Consider exercise as an inconvenience.
• Lack self-motivation
• Find exercise boring
• Lack confidence in their ability to physically active (low-self-efficacy)
• Have fear of being injured or recent injury
• Lack self-management skills (e.g., inability to set personal goals, monitor
progress, reward progress toward goals)
• Lack encouragement, support or companionship from family and friends
• Do not have adequate facilities (e.g., parks, sidewalks, bicycle trails, fitness,
centers)
(https://www.physio-pedia.com/Barriers_to_Physical_Activity)

How do we solve the common barriers to adopting a physically active

lifestyle?
Barrier Solution
I do not have the Prioritize activities and cut back some time from the non-
time essential activities to be able to exercise.
Make a physical activity diary and analyze which part of the
I am always tired day you have more energy and schedule your work-out
around that period.
Read journals and articles on the best practices as well as
I do not know how ask people who have been successful at adopting a healthy
behavior.
I do not have There are numerous exercise regimes that are not
enough money expensive such as running and swimming.
I do not feel Inform family and friends about the new behavior or join an
support activity club that has the same interests.

Create a list of pros and cons of the positive behavior that

I am not motivated will serve as a reminder; Focus on changing the behavior
instead of the outcome and write a SMART goal.

Identify what triggers the backslide and conscious when it

I lack willpower
happens; implement a reward system.
I easily get Avoid negative self-talk and replace them with encouraging
discouraged words.

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Task 3: Actions to Overcome Barriers to Exercising

Below are different barriers to exercising and becoming more active. Place a
check mark on the reasons that hinders you to do exercise and be physically active.
___being prone to injuries ___lack of time

___lack of exercise companion ___lack of sports skills

___embarrassed due to physical ___lack of appropriate exercise apparel

appearance
___competitive nature of sports or ___too tired because of schoolwork
activities
___lack of equipment, facilities or ___have more important things to do
exercise areas

___lack of confidence ___ do not like to get sweaty

___have tried exercising before but ___not support from family and friends
failed to see improvements
___feel uncomfortable when ___not athletic to engage in exercise
exercising and/or sports.
___cannot afford to go to gym ___Currently injured

___Bad weather ___poor health

Other barriers:

TASK 4: Actions to overcome Barriers to Exercising

Choose 5 Barriers above and rank them according to the most common
reason/s why you don’t engage in exercise. Then, think of concrete actions on how
to overcome these barriers.

RANKING BARRIERS ACTIONS/SOLUTIONS

1ST

2ND

3RD

4TH

5TH

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 What’s More

IMPORTANCE OF NUTRITION IN FITNESS

Eating a well-balanced diet can help you get the calories and nutrients you
need to fuel your daily activities, including regular exercise. When it comes to eating
foods to fuel your exercise performance, it’s not as simple as choosing vegetables
over doughnuts. You need to eat the right types of food at the right times of the day
(Kilroy, 2019).
Let us learn more about on the importance of healthy breakfasts, workout
snacks and meal plans.

HEALTHY BREAKFAST
It is said that the most important meal of the day is breakfast meal. When you
are going to exercise, it is very important on days to eat healthy breakfast. Choosing
the right kind of breakfast is crucial. Too many people rely on simple carbohydrates
to start their day. Skipping breakfast can leave you feeling lightheaded or lethargic
while you are working out (Kilroy, 2019).

According to an article published in Harvard Health Letter, eating breakfast

regularly has been linked to a lower risk of obesity, diabetes, and heart disease.
Starting your day with a healthy meal can help replenish your blood sugar, which
your body needs to power your muscles and brain.

RIGHT CARBOHYDRATES

Carbohydrates is the body’s main source of energy. Consuming the right kind
of carbohydrates is important. It can be found in whole grains, fruits, vegetables, and
beans.

According to the Mayo Clinic, about 45 to 65 percent of your total daily

calories should come from carbohydrates. This is especially true if you exercise.

Eating right source of carbohydrates make you fell full for longer and fuel your
body throughout the day. It also helps to stabilize your blood sugar levels and it
helps your body running at its best (Kilroy, 2019).

PROTEIN DURING MEALS AND SNACKS

According to the University of Rochester Medical Center reports, “that the red
blood cells die after about 120 days. And so, protein is needed to keep your body
growing, maintained, and repaired.

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 It is essential in building and repairing muscles, helping you to enjoy your
workout and as well as the benefits from it. It can be a substitute as source of energy
when there is a short supply of carbohydrates. But that is not mean a major source
of fuel during exercise (Kilroy, 2019).

SOURCES OF PROTEIN EXAMPLE

Poultry Chicken, Turkey, eggs
Read meat Beef, lamb
Fish Salmon, tuna
Dairy Milk, yogurt
Legumes beans

FRUIT AND VEGETABLE INTAKE

Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and
other compounds that your body needs to function properly. They’re also low in
calories and fat. Try to “eat the rainbow” by choosing fruits and vegetables of
different colors. This will help you enjoy the full range of vitamins, minerals, and
antioxidants that fruits and vegetables can offer. (Kilroy, 2019).
In our country, we have nothing to worry about in looking for these fruits and
vegetables. Thanks to the beloved farmers who never gets tired in providing us
these healthy essentials in our body.

CHOOSING HEALTHY FATS

While fat is a primary fuel for aerobic exercise, we have plenty stored in the
body to fuel even the longest workouts. However, getting healthy unsaturated fats
helps to provide essential fatty acids and calories to keep you moving (Kilroy, 2019).

Healthy options include:

• nuts
• seeds
• avocados
• olives
• oils, such as olive oil

WHAT TO EAT BEFORE WORKOUT

Athletes and fitness enthusiasts are always looking for ways to improve their
performance and achieve their goals. Good nutrition can help your body perform
better and recover faster after each workout. Optimal nutrient intake prior to exercise
will not only help you maximize your performance but also minimize muscle damage
(Semeco, 2018). With the right nutrients in your body before going to an exercise will
give you enough strength and energy to help you perform better.

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THE TIMING OF YOUR PRE-WORKOUT MEAL IS KEY
The timing of your meal is also an important aspect of pre-exercise nutrition.
To maximize the results of your training, try to eat a complete meal containing
carbohydrates, protein, and fat 2–3 hours before you exercise. However, in some
cases, you may not be able to get in a full meal 2–3 hours before working out. In that
case, then you can still eat a decent pre-workout meal (Semeco, 2018).
However, keep in mind that the sooner you eat before your workout, the
smaller and simpler the meal should be. If you eat 45–60 minutes prior to your
workout, choose foods that are simple to digest and contain mainly carbohydrates
and some protein (Semeco, 2018).

What I Have Learned

Complete the sentence.

I have learned that ________________ ________________ ______.

I have realized that ________________ _________________ _____.

I will apply _____________ _________________ _______________.

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 What I Can Do

BECAUSE I CARE.
Focus on the strengths and weaknesses of each family member with regards
to the health-related fitness. Give special attention to the aging family members and
those with physical disabilities. Copy the following table and do your own
assessment.
FAMILY HEALTH ASSESSMENT

FAMILY BODY HRF COMPONENTS

MEMBERS MEDICAL
AGE COMPOSITION
(Include Names of HISTORY
The Family) (BMI)
STRENGTH WEAKNESSES
1. Father
2. Mother
3. Sister
4. Brother
5. Grandparents
6. Me

Assessment

DIRECTIONS: Read the questions/statements carefully and encircle the letter/write

the words of your answer in your notebook.

1. What do you call the condition that allows the body to effectively cope with the
demands of daily activities and still have the energy to enjoy other active leisure
activities?
A. Healthy C. Physical Fitness
B. Holistic Health D. Wellness
2. Which of the following is a PHYSIOLOGICAL benefit of physical activities?
A. Improved Insulin Levels C. Increased strength
B. Improved muscular endurance D. All of the Above
3. ___________________is so called functional fitness.
A. Health-Related Physical Fitness
B. Physical Fit
C. Physical Fitness Test
D. Skill-related Physical Fitness

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4. ______________________ is the ability of the heart and lungs to work together
to provide the needed oxygen and fuel to the body during sustained workloads.
A. Cardiovascular endurance
B. Flexibility
C. Muscular endurance
D. Muscular strength
5. ________________ is primarily designed to help people determine and gauge
their personal fitness level by recording and evaluating their assessment results.
A. Health-related Physical Fitness Test
B. Physical Fitness Test
C. Self-Assessment
D. Skill-related Physical Fitness Test

6. You are an honor student and lacks time in any physical activities for the reason
that you already have given most of your time to studying and doing school
project and activities and you know that physical activity is necessary for your
health. What will be your solution to this matter?
A. I will just do the household.
B. I would rather read books and play computer games for me to enjoy my
time.
C. I should schedule my time to necessary works and find time to have
physically active games or exercise.
D. Prioritize studying rather than being physically active.
7. You have already scheduled your time to jog at the park but by the time that you
are to wear your jogging attire you suddenly feel tired thus resulting to you not
doing the exercise. What will you do to overcome this problem?
A. Just play with video games.
B. Just have a very short Zumba at home.
C. Look for friends who are willing to jog with you.
D. Make a physical activity diary and analyze which part of the day you
have more energy and schedule your work-out around that period.
8. You have been doing exercises but still see no progress, so you already feel
discouraged. What will you do about this matter?
A. Just stop and do nothing.
B. Pity yourself for the unpaid efforts.
C. Discourage others to have company.
D. Encourage self to keep going for everything does not happen overnight.
9. What do you call the important food substances that help our body function
properly?
A. Carbohydrates
B. Macronutrients
C. Nutrients
D. Nutrition
10. When should be the best time to drink water during exercise?
A. After exercise
B. Before Exercise
C. Before Getting Thirsty
D. If Thirsty

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 Additional Activities

Note: This activity is optional. Please refer to your weekly home learning plan or
seek guidance from your subject teacher.
Awareness Campaign
Inform the public about the benefits of Health-Related Fitness, Solutions in the
different Barriers of Physical Education Participations and Proper Diet. Choose a
strategy that you will use in presenting your information.
1. Comic Strip
2. Brochure
3. Poster
4. PowerPoint Presentation
5. Others

Answer Key

10. C
TASK 4: Actions to overcome Barriers to Exercising 9. C
8. D
TASK 3: Actions to Overcome Barriers to Exercising 7. D
• Active Participation to Physical Activities 6. D
5. C
• Eating Healthy Food
4. A
TASK 2: Reflect Upon! 3. A
TASK1: Physical Activity Readiness Questionnaire (Personal Assessment) 2. D
5. B 10. A 1. C
4. A 9. D ASSESSMENT
3. D 8. C
2. D 7. D
1. C 6. D
TRY THIS!

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References
Campbell, Lee. 2018. Canberra. November 8. Accessed December 15, 2021.
https://canberraweekly.com.au/repetition-repetition-and-more-repetition/.

DepEd. n.d. Learner’s Material for PE and Health in Grade 10. DepEd.

—. n.d. Learner’s Material for PE and Health in Grade 8. DepEd.

—. n.d. Learner’s Material for PE and Health in Grade 9. DepEd.

—. n.d. Teacher’s Guide for PE and Health in Grade 7. DepEd.

2021. https://www.health.harvard.edu/. Accessed December 15, 2021.

https://www.health.harvard.edu/staying-healthy/breaking-the-fast.

Kilroy, Dana Sullivan. 2019. Healthline. February 27. Accessed December 15, 2021.
https://www.healthline.com/health/fitness-exercise-eating-healthy.

Lowe, Rachael. n.d. Physiopedia. Accessed December 15, 2021. https://www.physio-

pedia.com/Barriers_to_Physical_Activity.

Managing Editor. 2016. Ghanafuo.com. September 8. Accessed December 15, 2021.

https://ghanafuo.com/7-simple-work-outs-you-can-try-at-home_8/.

n.d. "PAR-Q+ Collaboration." http://eparmedx.com/. Accessed December 15, 2021.

http://eparmedx.com/wp-content/uploads/2013/03/FINAL-FILLABLE-ParQ-Plus-Jan-
20191.pdf.

Quicaña, Laura. n.d. Pinterest. Accessed December 15, 2021.

https://www.pinterest.ph/pin/648096202622337163/.

n.d. Saint Paul Public Schools. Accessed December 15, 2021. https://www.spps.org/Page/18206.

Sanchez. n.d. weebly.com. Accessed December 15, 2021.

http://mssanchezpe.weebly.com/stretching.html.

Watson, L Renee, Raymond J Turley, and Todd Gersten. n.d. https://www.urmc.rochester.edu/.

Accessed December 15, 2021.
https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=160&ContentI
D=34.

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For inquiries or feedback, please write or call:

Department of Education – Schools Division of Negros Oriental

Kagawasan Avenue, Daro, Dumaguete City, Negros Oriental

Tel #: (035) 225 2376 / 541 1117

Email Address: [email protected]
Website: lrmds.depednodis.net

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