Physical Education 7

3rd Quarter
Week 5

Development and Quality Assurance Team

Developer: Merry Gen M. Cacho

Content Evaluator: Jessan M. Lindog
Language Evaluator: Glory B. Balatero
Layout Evaluator: Jj Evan Aries C. Handugan
Learning Area Supervisor: Antonio V. Salazar, Ed.D.

Illustration Credits:

Title Page: Marieto Cleben V. Lozada

Visual Cues: Ivin Mae M. Ambos

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.
 Competencies:
1. Undertakes physical activity and physical fitness assessment.
(PE7PF-IIIa-h-23)
2. Reviews goals based on assessment results. (PE7PF-IIIa-34)

Objectives
At the end of the week, the students shall have:
o identified the things that makes one inactive;
o performed the physical fitness assessment; and
o reflected on one’s fitness goals based the physical fitness results.

Learner’s Tasks

Lesson Overview

In this time of pandemic, lives are becoming increasingly sedentary. A

sedentary lifestyle is a type of lifestyle involving little or no physical activity. A
person living a sedentary lifestyle is often sitting or lying down while engaged
in an activity like reading, watching television, playing video games, or using a
mobile phone/computer for much of the day.

Through the use of motorized transport and the increased use of screens
for work, education and recreation, teens are becoming more inactive.
Evidence shows higher amounts of sedentary behavior are associated with the
following poor health outcomes in children and adolescents:

● Increased adiposity (weight gain). Weight brings its own problems, so

a sedentary lifestyle has obvious health risks like obesity, diabetes, high
blood pressure, and heart disease. The more weight you gain the
harder your heart has to work. Your heart is a muscle, and the less it is
worked, the weaker it becomes.

● Lower Metabolism. A sedentary lifestyle means fewer calories burned.

A lot of your body’s ability to break down fat simply shuts down.

● Osteoporosis. Here’s a not-so-obvious health risk. Your body and

muscles are made to move. Your bones are made to bear the weight
of movement to stay strong. A sedentary lifestyle or too sitting and
inactivity can lead to osteoporosis.

● Increased Chances of Dementia, Depression, and Anxiety. The mind

is more linked to the lack of moving than most realize, especially in the

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.

1
 elderly. But you don’t have to become elderly before you feel the
negative harmful effects of a sedentary lifestyle on the mind.

Ways to stay active at home:

● Sitting, standing and movement – take regular breaks from continuous

sitting in front of your computer, tablet, or smart-phone every 20-30
minutes.

● Make stairs your best friend – using the stairs is an extremely time-
efficient way to maintain fitness. As little as three 20-second fast stair
climbs a day can improve fitness in only six weeks.

● Use your own bodyweight – home based strength exercises that utilize
your own bodyweight – such as press-ups, sit-ups and planks – are as
important for health as aerobic exercise.

● Dance the COVID-19 blues away! – use the stress-releasing magic of

music and dance at home like nobody’s watching (which is not
unlikely).

● Just do something! – left unattended, rules imposed due to COVID-19

will likely increase sedentary time and will drastically reduce the
physical activity levels for many.

Activity 1
Direction: Think of the things that make you inactive especially in this time of
pandemic. List down the habits, daily activities, and other things that prevent
you from being active. Do it in a separate sheet.

Habits/Attitudes Activities

Example: Laziness Watching TV

1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.

2
Activity 2
Direction: In this activity, you will assess your physical fitness for the 3rd quarter
to continuously monitor your fitness progress by performing the activities and
completing the Physical Fitness Score Card.

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.

3
Processing Questions:

1. How did you find the activity?

________________________________________________________________________
________________________________________________________________________

2. What does the physical fitness assessment results tell you about your
physical fitness status?

________________________________________________________________________
________________________________________________________________________

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.

4
Activity 3
Directions: In this activity, you will reflect on your fitness goals based on the
physical fitness assessment results in the past two quarters and your present
results. Set your new physical fitness activity goals for the third quarter and
strategies on how you will achieve them. You may include exercises and other
forms of physical activity that can be accomplished inside your house. In
setting goals, also consider your habits, sedentary activities, and other things
that make you inactive. Follow the guide below. Do it in a separate sheet.

Processing Questions:

1. How will you ensure your fitness goals will be followed all throughout the
quarter?

________________________________________________________________________
________________________________________________________________________

2. Based on your activity, how important for you is staying fit even during this
current pandemic?

________________________________________________________________________
________________________________________________________________________

Formative Test

Direction: Answer the following questions. Write only the letter of the correct
answer in your answer sheet.

1. Which of the following best describes physical inactivity?

A. Physical inactivity makes us healthy.
B. Physical inactivity causes weight gain.
C. Physical inactivity helps prevent diabetes.
D. Physical inactivity develops stronger bones.

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.

5
2. Who among the following best illustrates an inactive person?
A. Pedro scrubs the floor every morning.
B. Ana likes to dance during her free time.
C. Peter always reads books, sleeps, watches TV, and plays mobile games.
D. Marie participates in sports and games after she does her school work.

3. The following health problems are results of being inactive except one.
A. anxiety
B. osteoporosis
C. strong muscles
D. weight gain

4. Choose among the following items the things that make one inactive.

i. dancing iii. Lying down v. doing house chores

ii. reading iv. Watch vi. Playing Mobile
Legends

A. i, ii, and iii

B. i, ii, iii, and iv
C. ii, iii, iv, and v
D. ii, iii, iv, and vi

5. How can we stay physically active even during this pandemic?

A. play mobile games
B. watch K-drama and Netflix shows
C. do school works and sleep afterwards
D. create Tik-tok dances and help house chores

Answer Key

Activity 1.
Answers may vary.

Activity 2.
Answers may vary.

Activity 3.
Answers may vary.

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.

6
 References

Textbook:

Lagyap, Cloyd M. et al. Physical Education and Health – Grade 7: Learner's

Material. Pasig City: Department of Education-Bureau of Learning
Resources, 2017.
Lagyap, Cloyd M. et al. Physical Education and Health – Grade 7: Teacher
Guide. Pasig City: Department of Education-Bureau of Learning
Resources, 2017.

Web:

Stamatakis, Emmanuel, et al. “How to Stay Fit and Active at Home during the
Coronavirus Self-Isolation.” The Conversation. March 26, 2020.
tinyurl.com/srylwju
Walker, Caleb. “The Harmful Effects of a Sedentary Lifestyle.” Fitness 19 (blog),
February 17, 2014. https://www.fitness19.com/the-harmful-effects-of-
a-sedentary-lifestyle/#
Wikipedia. “Sedentary Lifestyle.” Accessed February 5, 2021.
https://en.wikipedia.org/wiki/Sedentary_lifestyle
World Health Organization. “Physical Inactivity.” November 26, 2020.
tinyurl.com/yyyax2xm

Disclaimer: This Learning Activity Sheet (LAS) is based from the Self-Learning Modules, Learner’s Materials, Textbooks and Teaching Guides
released by DepEd Central Office. Furthermore, utilization of duly acknowledged external resources is purely of non-profit, for educational
use and constitutes fair use. All Rights Reserved.