Health Optimizing Physical Education 1 Quarters 1 and 2 Module 8: Optimizing Your Health Through Physical Activities

Health Optimizing Physical Education 1

Quarters 1 and 2 – Module 8: Optimizing your Health Through Physical Activities

Senior High School

[illustration: students reading and studying outdoors and at home, a teacher with a learner, a student with a globe and a lamp, with the ADM (Alternative Delivery Mode) logo]

CO_Q1-2_HOPE1 SHS Module 8

GOVERNMENT PROPERTY NOT FOR SALE

Health Optimizing Physical Education 1 (HOPE 1) Alternative Delivery Mode Quarters 1 and 2 – Module 8: Optimizing Your Health Through Physical Activities First Edition, 2021

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Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and 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: Anna Leah P. Lagman, Maria Rosario A. Botacion Editors: Aleli C. Nitoral, Roderick Tobias Reviewers: Lorelyn P. Arellano, Raine P. Ramos, John Lester F. Guerrero, Celeste A. Cortez, Ma. Jet V. Hinanay, Romnick Nicolas, Norbert M. Senson, Jenna Joy B. Dela Rosa Illustrator: Rubylyn Tiña Gludo, Julius Burdeos Layout Artist: Anabelle V. Placido, Israel M. Anzaldo Management Team: Francis Cesar B. Bringas, Job S. Zape, Jr., Ramonito Elumbaring, Reicon C. Condes, Elaine T. Balaogan, Fe M. Ong-ongowan, Cherrylou D. Repia, Babylyn M. Pambid, Gloria C. Roque, Rosemarie C. Blando, Mil F. Ponciano, Meliton Berin Jr.

Printed in the Philippines by _____________________

Department of Education – Region 4A CALABARZON

Office Address: Gate 2 Karangalan Village, Brgy. San Isidro, Cainta, Rizal Telefax: 02-8682-5773/8684-4914/8647-7487 E-mail Address: lrmd.calabarzon@deped.gov.ph

Health Optimizing Physical Education 1

Quarters 1 and 2 – Module 8: Optimizing your Health Through Physical Activities

Senior High School

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.

What I Need to Know

[illustration: hand with a finger touching a circle, icon beside the heading]

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 allows it to be used regardless of the vocabulary levels of the learners. The lessons logically arranged following the standard sequence of the course. The order of the lessons is flexible and appropriate to your needs.

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;

What I Know

[illustration: hand holding a pencil, icon beside the heading]

Directions: 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 in2000 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 failed 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 1 Value of Participating in 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. For this reason, engaging in different physical activities is very effective to improve our body. According to World Health Organization, having a sedentary or inactive lifestyle is considered a high-risk factor in the development of many noncommunicable diseases.

What’s In

[illustration: hand holding a puzzle piece, icon beside the heading]

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 from moderate activities before doing vigorous ones.

Directions: The following questions will help you to know the level of your physical activity. This is NOT A TEST but answer it honestly.

____1. 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.

____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

What’s More

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

[illustration: two black-and-white drawings; left, a group of students standing together with one holding a volleyball; right, a girl sitting with her head down, a heavy-set boy beside her, and a figure with a measuring tape or device]

Figure 3.1 Figure 3.2

[chart: concept map; blank template of linked ovals with no text in them]

[transcriber’s note: the concept map has one top oval, two second-level ovals, and five lower ovals, all empty]

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 aim to decrease sedentary lifestyle.

Directions: Read the following situations and rank them honestly based on how much you agree. On a scale of 1-5, with “5’ being the best answer that describes you, and “1” being unlikely to 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.

What I Can Do

Directions: List down your common activities every day. List down the 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

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
   F. iCharts

   
   

5. Post your output 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 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.

   
   

INFOGRAPHICS RUBRIC

CRITERIA	4. Distinguished	3. Proficient	2. Apprentice	1. Novice
Content- Amount of Information: Topic and length	Topic was completely addressed. Statements were clearly supported by many facts and detailed examples.	Topic was addressed. Most statements were supported by facts and examples.	Topic was addressed. Some statements were supported by facts and examples.	Topic was not addressed. Statements were not supported by facts or examples.
Design- Creativity and Originality: Creative design and original artwork	Design was unique and interesting. Used more than five original media items.	Design was original. Used three to five original media items.	Made a few changes to background or layout. Used one or two original media items.	Used only design templates. Media and ideas were not original.
Design- Layout and Organization : Organized and easy to read	Content was well organized with headings and subheadings. Text and graphics were neatly organized and made the project easy to read.	Project was organized with headings and subheadings. Text and graphics were placed to make the project easy to read.	Most of the project was organized. The placement of text and graphics sometimes made the project hard to read.	Project was hard to read. There is no clear structure. Text and graphics were randomly placed.

[illustration: circular graphic of a businessman holding a briefcase, with healthy-lifestyle tips around the rim]

Printed labels in the graphic: “Get Active Each Day”; “Choose water as a drink”; “Eat fewer snacks and select healthier alternatives”; “Turn off the TV and or computer & get active”; “Eat more fruits and veggies”

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.

• 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 off 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. Directions: Complete the sentence prompts by writing what you will do and what you will avoid to optimize your health.

[illustration: two thought bubbles, one labeled “I will do:” and one labeled “I will avoid:”, each with three blank lines]

I will do:	I will avoid:
_____________________	_____________________
_____________________	_____________________
_____________________	_____________________

B. Based on your answer, write your three realizations on the importance of participating in physical activities.

1. 
   
2. 
   
3. 
   

Answer Key

[transcriber’s note: the answer key boxes on this page are printed upside down; the content below is transcribed in reading order from the boxes]

What I Know

1. C
2. B
3. D
4. D
5. A
6. D
7. A
8. B
9. D
10. D
11. B
12. B
13. D
14. A
15. A

What’s In

Students answer may vary

What’s New

Students answer may vary

What’s More

Students answer may vary

What I Have Learned

Students answer may vary

What I Can Do

Students answer may vary

Assessment

1. B
2. D
3. B
4. B
5. A
6. A
7. D
8. D
9. D
10. B
11. D
12. B
13. D
14. D
15. A

References

Physical Education and Health volume l, Lualhati Fernando-Callo/Peter Fermin Dajime(2016)

For inquiries or feedback, please write or call:

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Ground Floor, Bonifacio Bldg., DepEd Complex Meralco Avenue, Pasig City, Philippines 1600

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Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph