Module 8

Optimizing your
Health through
Physical Activities
 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;
Review:
Guide Questions:

1.What is exercise?

2.In creating your home based

exercise what are the factors that
we need to develop?
Directions: Read the following questions and answer it honestly. Take note, this is
NOT A TEST

How active were you in doing household chores?

A. I never do any household chore.
B. I will do if I asked to do.
C. I tried to help but I failed to finish.
D. I’m active in doing different household chores.

How many hours in a day do you spend in watching TV?

A. 2-4 hrs
B. 6-8 hrs

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7
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C. 8-10 hrs
D. 10-12 hrs
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I spend my vacant time by _______.
A. watching TV
B.playing online games
C.jogging in the morning
D.engaging in any vigorous activities

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

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D. at least once a week

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How many minutes do you spend doing vigorous physical activities?
A. Less than 15 minutes
B. 15 minutes
C. 30 minutes
60 minutes

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

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7
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10
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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

I am _________
A. active
B. inactive
C. always active
D. sometimes active
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 Scoring System:
A - 1pt
B - 2pts
C - 3pts
D - 4pts

*If your score is above 24, you are physically active.

*If your score is 15-23, you are lightly active in doing physical activities.
*If your score is 14 and below, you are inactive in doing physical activities.
What is Physical
Fitness?
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.
 Value of Participating in Physical
Activities

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 can
improve your performance
 Value of Participating in Physical
Activities

Moderate Physical Activity

This includes brisk walking,
dancing, biking, swimming, and
jogging. Some household chores
may also be considered as moderate
activities.
 Value of Participating in Physical
Activities

VIGOROUS Physical Activity

These are activities that make your heart
pump faster than moderate activities and
release more sweat, such as sports
involving excessive running like playing
soccer or even swimming, and jogging.
 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.

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 physically active and putting 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.
 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.

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
physical inactivity involve:
01 increase risk of being overweight and obese

02 hypertension and high blood

03 anxiety

04 type 2 diabetes mellitus

05 depression
 Common Result of being Active in Physical
*Improves bone, joint, Activities
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
 Common Result of being Active in Physical Activities

* 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 interaction
What's More
Directions: Based on the picture below, make a concept map related to physical activities.

Figure 3.1 Figure 3.2

What's More
Directions: Based on the picture below, make a concept map related to physical activities.
What I have Learned
Directions: List down at least 2 common activities you do every day. Classify them as to
healthy activity you will continue or unhealthy activity you will avoid doing.

Healthy Physical Activity Unhealthy Physical

Activity

Daniel Gallego
Regional Manager
Assessment
Open the google form link to be sent in the chat box and answer the 10-item
assessment for 5-8 minutes .
What I Can Do
In this activity, you are going to create an infographic to promote the importance of
physical activity, may it be a moderate or a vigorous activity.

Infographics – are a visual representation of data. In creating infographic, 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 lifestyle.
3.Use the information on the “What I Have Learned” part.
4. Use the basic version of any of the following tools for free:
A. PiktoChart
B. Canva
C. Infogram
D. Venngage
E. Dipity
iCharts
What I Can Do (Performance Task
5.Post your output on your Facebook account or any social media platform to promote the
4)
importance of healthy eating habits and practices. You could also draw or paint your work to
be posted on the bulletin boards of your Barangay Hall.
6.Refer to the sample below.
7.Your grade will be based on the rubric scale provided.
CRITERIA 4. Distinguished 3. Proficient 2. Apprentice 1. Novice

Topic was not

Topic was completely
Topic was addressed. Most Topic was addressed. addressed.
Content Amount of addressed. Statements were
Statements were clearly statements were Some statements were not
Information: Topic supported supported by facts and supported by facts and
and length supported
by many facts and examples. examples. by facts or
detailed examples.
examples.

DesignCreativity and Design was unique and Made a few changes to Used only design
interesting. Used more Design was original. Used background or templates. Media
Originality: Creative three to five
design and original than five original media layout. Used one or two and ideas were not
artwork original media items.
items. original media items. original.

Content was well

organized with headings Project was organized with Most of the project was Project was hard to
DesignLayout and and headings and organized. The read. There is no
Organization: subheadings. Text and subheadings. Text and placement of text and clear structure.
Organized and easy graphics were graphics were graphics Text and graphics
to read neatly organized and placed to make the project sometimes made the were
made the easy to read. project hard to read. randomly placed.
project easy to read.
What I Can Do
Thank You
And See You
Next Week