School ___________________________

District MARIHATAG_____

P.E.11- QUARTER 4- WEEK 1

Competency: Describes the role of physical activity assessment in managing one’s stress-
(PEH11FH-IIf-5)

Objectives: At the end of the week, you shall have

Know ledge
o Identify the different types of physical activity, symptoms of stress and the
role of physical activity assessment in managing one’s stress.
Skill
o Assess your own general health through physical activity assessment and
explain its role.
Attitude
o Value the importance of the role of physical activity assessment in managing
one’s stress.

Sched Activities Reference/Resour

ule ce
Day 1 Read and understand the attached enclosure before doing the activities
below.

Activity 1. What bothers you?

A. Directions: List down experiences from the previous week that made
Physical Education
you feel uncomfortable, describe your coping technique, and identify
and Health
if the symptoms are in emotional, mental, and physical.
Learner’s Material,
PLACES Uncomfortable/De Actions you made to feel Symptoms pages 17-21
manding Situation better
(emotional,
mental, or
physical)
Home

School

Author: MARY GRACE S. RAMIREZ

School/Station: MARARAG NATIONAL HIGH SCHOOL
Division: SURIGAO DEL SUR
Email address:
 Community

B. Directions: Match the physical activity in column A and their roles in

column B, write the letter of answer on the blank provided at the right
side of the test paper.

A B
_____1. Mood Booster
_____2. Endorphin Release
_____3. Reduction of Fight
_____4. Mind Stimulator
a. Physical activity activates the
body’s opiate receptors thus it has
analgesic properties that can make
you feel good. It also gives a person
the feeling of achievement and
being in control.
b. We tend to forget the problems and
worries you have at present. With
this, our mind is somehow freed and
stimulated to work and find
solutions to our stress.
c. Physical activity can improve our
moods and make us feel better,
increasing self-confidence, thus
reducing stress.
d. Movement metabolizes the
hormones triggered by stress,
processing these chemicals, and
returning them to normal levels.

Day 2 Activity 2. Assess yourself! (See the enclosure for your guide on how to
do the following physical activity and on how to assess it)

Author: MARY GRACE S. RAMIREZ

School/Station: MARARAG NATIONAL HIGH SCHOOL
Division: SURIGAO DEL SUR
Email address:
 Directions: Do the following physical activities and assess it based on the
references for interpretation below.

1. Compute your BMI and Waist to Hip Ratio following the formula
below.
Weig h t∈ kg
BMI = =
(Heig h t∈m)(Heig h t∈m)
Waist Circumference(cm)
WHR= =
Hip circumference (cm)

2. Do the 3-step test, push-up, curl-up, flexed-arm support as many as

you can.
3. Record the number of repetitions.
4. Interpret your result following the reference in the enclosure.
5. State the importance of physical activity assessment.

Physical Activity Assessment is important because

____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________

Activity 3. Checking what is on your mind!

Directions: Complete the sentences based on your own experiences.

1. Participation in physical activity helps in managing stress

by____________________________________________________
______________________________________________________
______________________________________________________
_____________________________________________________.
2. Why is the release of hormones and its processes important to
stress response?
Author: MARY GRACE S. RAMIREZ
School/Station: MARARAG NATIONAL HIGH SCHOOL
Division: SURIGAO DEL SUR
Email address:
 ______________________________________________________
______________________________________________________
______________________________________________________
____________________________________________.
3. Therefore, if I am in a stressful situation, I’ll find time to
______________________________________________________
______________________________________________________
______________________________________________________
_____________________________________________________.

Featur 4 3 2 1
es
Expert Accomplishe Capable Beginner
d
Quality Piece was Piece was Piece had Piece had no
of written in written in an little style style or voice
Writin an interesting or voice
g extraordina style and voice Gives no new
ry style and Gives some information
voice Somewhat new and very
informative informatio poorly
Very and organized n but organized
informative poorly
and well- organized
organized
Gram Virtually no Few spelling A number So many
mar, spelling, and of spelling, spelling,
Usage punctuation punctuation punctuatio punctuation
& or errors, minor n or and
Mecha grammatica grammatical grammatic grammatical
nics l errors errors al errors errors that it
interferes
with the
meaning

Day 4 Self-check of all activities (guided by parents or learning facilitators)

Day 5 Performance Task- Be a stress manager!
You will be graded by the rubric below.

Directions:
1. Interview 5 of your family members and asks them their sources of
Author: MARY GRACE S. RAMIREZ
School/Station: MARARAG NATIONAL HIGH SCHOOL
Division: SURIGAO DEL SUR
Email address:
 stress, and of what they do to cope with it.
2. Make graphs, tables, or charts to help you interpret your data.
3. Give recommendations for plans to manage stress through physical
activity.

Answer Key:

Activity 1:
A. B.
Answers vary based on the students’ 1. C
experiences and it needs to be 2. A
checked by the teacher. 3. D
4. B
Activity 2: Results may vary based on their capabilities to execute the test and on the interpretations of it.

Activity 3: Scores of the learners will refer to the criteria provided.

References:
Physical Education and Health Learner’s Material-Department of Education

Author: MARY GRACE S. RAMIREZ

School/Station: MARARAG NATIONAL HIGH SCHOOL
Division: SURIGAO DEL SUR
Email address:
Enclosure

Physical Activity is defined as any bodily movement that works your skeletal muscles and
physical skills, that requires strength and energy expenditure. This includes any motion
performed throughout the day. Walking, running, dancing, swimming, yoga, and gardening
are a few examples of physical activity.

Types of Physical Activity

1. Aerobic- light to moderate-intensity physical activity that requires more oxygen than
sedentary behavior, and thus promotes cardiovascular fitness and other health
benefits (e.g., weight bearing exercises like jumping rope, cycling, swimming,
running, playing football, basketball, or volleyball).
2. Anaerobic- high-intensity physical activity that is done in a short duration of time
requiring high energy. Anaerobic activities are strength-base activities in the absence
of oxygen (e.g., sprinting during running, swimming, or cycling) requires maximal
performance during the brief period.
3. Lifestyle- physical activities which have been a part of our daily routine (e.g.,
walking, climbing stairs, sweeping, or raking the yard), which is usually light to
moderate in intensity.
4. Physical activity play- an intense play activity that requires substantial energy
expenditures (e.g., playing tag, jumping rope).
5. Play- simple and self-reflected activities with flexible rules for the purpose of
enjoyment.
6. Sports- a physical activity requiring skill and physical prowess that is governed by
set of rules and regulations that is often done in a competition. There are two
categories of sports: individual and team.

Physical Activity Assessment

1. Cardiovascular endurance is the ability of the heart, lungs, and blood vessel to
supply oxygen to your body tissues during sustained physical activity. This allows the
body to endure physical movement for a period. Also, efficient delivery of oxygen to
its tissues will take place giving the person a lower breathing rate and the ability to
perform the task longer.
2. Muscular Strength is the maximum amount of force a muscle can exert in a single
effort. Achievement of muscular strength depends on factors like gender, age. And
inherited physical attributes. Having strong muscles is beneficial to everyday living.
The muscles support the skeleton enabling movement to occur and the strength to
support the body while standing up.
3. Muscular Endurance is the ability of the muscle to continue to perform without
fatigue.
4. Flexibility is the ability to bend and move the joints through the full range of motion.
5. Body Composition is the percentages of fat, bone, water, and muscle in a human
body; it is often the ratio of lean tissue to fat tissue in the body.

Author: MARY GRACE S. RAMIREZ

School/Station: MARARAG NATIONAL HIGH SCHOOL
Division: SURIGAO DEL SUR
Email address:
 PHYSICAL ACTIVITY ASSESSMENT

a. BMI- Body Mass Index measure of body mass based on height and weight and
weight that aid in determining weight categories.

Weig h t∈ kg
BMI =
(Heig h t∈m)(Heig h t∈m)

b. Waist to Hip Ratio measure stored body fats percentage by the relative
measurement of waist and hip.
Waist Circumference(cm)
WHR=
Hip circumference (cm)

c. 3- Minute Step Test test the Cardiovascular Endurance level based on how quickly
your heart rate will come back down after a physical activity.
d. Push-up test for the muscles of the upper arm strength and endurance.
e. Curl-up test the abdominal muscles strength and endurance.

Below are references for interpretation.

CLASSIFICATION INTERPRETATION
Below 18.5 Underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30.0 above Obese
1. BMI

Standards Men
Ideal 0.8 0.7
¿ 0.8
Low risk ¿0.95
Moderate Risk 0.96-0.99 0.81-0.84
High Risk ¿1.0 ¿0.85
2. Waist to Hip Ratio

Author: MARY GRACE S. RAMIREZ

School/Station: MARARAG NATIONAL HIGH SCHOOL
Division: SURIGAO DEL SUR
Email address:
 3. 3-minute Step Test

EXCELLENT VERY GOOD GOOD FAIR POOR NI

60> 61-75 76-90 91-115 116-130 130<
4. Push-up

Very
Repetitions Excellent Good Good Fair NI
29-
Male
10-19 yo 36 35 22-28 17-21 16>
29-
20-29 yo 36 35 22-28 17-21 16>
Very
Repetitions Excellent Good Good Fair NI
21-
Female
10-19 yo 30 29 15-20 14-10 9>
21-
20-29 yo 30 29 15-20 14-10 9>
5. Curl-up

VERY
EXCELLENT GOOD GOOD FAIR POOR NI
6--
20< 16-19 11--15 10 1--5 0

Roles of Physical Activity Assessment

1. Mood Booster
Engaging in physical activity can improve our moods and make us feel better,
increasing self-confidence, thus reducing stress. Exercise can also improve our
quality and ability to sleep, resulting in a fully rested body which can have a positive
impact on our overall disposition and cognitive function.
2. Endorphin Release
Participating in physical activity can result in an increase in endorphin levels.
Endorphins are chemicals or neurotransmitter hormones that are selected from the
brain and nervous system. It activates the body’s opiate receptors thus it has
analgesic properties that can make you feel good. It also gives a person the feeling
of achievement and being in control
3. Mind Stimulator
Exercise can be a form of meditation. While involved in an engrossing
physical activity, we may find that we are concentrating strictly on the physical work.
We tend to forget the problems and worries you have at present. With this, our mind
is somehow freed and stimulated to work and find solutions to our stress.
Author: MARY GRACE S. RAMIREZ
School/Station: MARARAG NATIONAL HIGH SCHOOL
Division: SURIGAO DEL SUR
Email address:
 4. Reduction of fight or Fight Response

Stress, either big or small, activates our fight or fight response and in doing
so, deluges our body with different hormones including cortisol, adrenaline, and
noradrenaline. Ober-secretion of these hormones is brought about by stress, thus
must be controlled, and returned to normal state. Otherwise, it could interfere with
body functions leading to adrenal fatigue. Physical activity and movement metabolize
the hormones triggered by stress, processing these chemicals, and returning them to
normal levels. Once these hormones have been metabolized, the level of
homeostasis improves, regulating the internal conditions of the body, thus bringing in
a state of balance and stability. In this manner, we feel calm and ready to gear up
and face the world once again.

Author: MARY GRACE S. RAMIREZ

School/Station: MARARAG NATIONAL HIGH SCHOOL
Division: SURIGAO DEL SUR
Email address: