PINAGKAWITAN INTEGRATED NATIONAL HIGH SCHOOL

Name: __________________________________________ Subject Teacher: ________________________

Grade and Section: ____________________________ Contact No.: _____________________________

3rd QUARTER Week 1

Health Optimizing Physical Education 4
Lesson 1: Recreational Activity
Recreation is derived from the Latin word recreare which means to be refreshed. Choices for recreation
vary from person to person. What makes one happy may not be so for others. Therefore, recreational activities
depend on one’s interest pursuits and needs which may be reflective of one’s beliefs and level of gratification.
The outdoors in a broad sense is a space outside an enclosed area. Narrowing down, outdoors, includes
the natural environment and resources which comprises the land, water, wildlife, vegetation, open space, and
scenery.
The Philippines is rich in natural resources. Despite being in a relatively small country, Philippines is
surrounded by all kinds of land formations and natural water resources. In fact, it has been listed in The World
Factbook (Maps of World, n.d.) as having the fifth longest coastline in the world. It’s natural environmental has
so much to offer, weather on land, on water or even in the air.

WRITTEN WORK NO. 1:

Parent’s Signature

PINHS H.O.P.E. 4 – Gr.12 PINHS

 PINAGKAWITAN INTEGRATED NATIONAL HIGH SCHOOL
Name: __________________________________________ Subject Teacher: ________________________
Grade and Section: ____________________________ Contact No.: _____________________________

PERFORMANCE TASK NO. 1: Choosing an Outdoor Recreational Activity

Direction: Given a chance, what outdoor activity would you like to try? Why? Where? Who do you like
to be with? Research, surf the internet, and read blogs. Draw / Print a picture or cut out a picture then post it
below and write something about it.

Rubric:
3 2 1
Requirements All requirements are met All requirements are One requirement was
and exceeded met not completely met
Content Clearly demonstrates Demonstrates partial Does not demonstrate
understanding of tasks understanding of tasks understanding of tasks
Organization Content is well organized Content is organized Content is not
organized
How well Every direction is All directs are followed Few directions are
directions are followed to the fullest followed
followed extent

What? Why? Where? With whom? What

benefits can I get from it? Write your
description here:

Source: Aparato, Conrado R., Talaroc-Brebante, Zyra Ruth.,Fernado-Callo, Lualhati., Dajime, Peter Fermin. (2017) PHYSICAL EDUCATION AND HEALTH Volume II:
Rex Book Store, Inc., Manila, Philippines

_________________________________________________
Parent’s Signature
Name: __________________________________________ Subject Teacher: ________________________
Grade and Section: ____________________________ Contact No.: _____________________________

PINHS H.O.P.E. 4 – Gr.12 PINHS

 PINAGKAWITAN INTEGRATED NATIONAL HIGH SCHOOL

3rd QUARTER Week 2

Health Optimizing Physical Education 4
Lesson 2: THE LEAVE NO TRACE SEVEN PRINCIPLES

WRITTEN WORK NO. 2: LEFT A TRACE

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Name: __________________________________________ Subject Teacher: ________________________
Grade and Section: ____________________________ Contact No.: _____________________________

PINHS H.O.P.E. 4 – Gr.12 PINHS

 PINAGKAWITAN INTEGRATED NATIONAL HIGH SCHOOL

3rd QUARTER Week 3

Health Optimizing Physical Education 4
Lesson 3: FITT Principle

To help you apply the principles of exercise, you can use FITT principle, One foundational concept you
need to know is how to gauge whether your physical activity is vigorous enough to produce fitness benefits.
The acronym FITT makes it easy to remember the principles involved in turning physical activity into
physical fitness. Human kinetics defines FITT as:

Frequency refers to the number of sessions in a given time period, usually in a week

Intensity refers to how hard the exercise is or how much work is being done in the exercise

Time refers to the amount of time you are engaged in a exercise or the duration
refers to the type of activity selected. Choose activities that are enjoyable, as these
Type
are the ones that you would most pursue for a longer period of time

Source: Urbiztondo, Stella Marie M., Mangubat, Anamaria S., Tolitol, Marivic B., Vergara, Lordinio A., (2016) HOPE Health – Optimizing Physical Education – RECREATIONAL ACTIVITIES: Vibal
Group, Inc., Quezon City

FITT EXAMPLE

F Frequency 4 days weekly

I Intensity moderate intensity
T Time 25 minutes 20 rep
T Type Walk around the block (aerobic) Wall push ups (strengthening)

WRITTEN WORK NO. 3:

Read and study the situation below.

Yoshua has been engaging in exercise for a couple of months. He engages in one physical activity every
day for 20 minutes. A few days after he started, he experienced positive results from his physical activity
program, one of which is not easily getting tired at the end of each exercise. In fact, his self-assessment score
showed that there is progress in his cardiorespiratory status.
Recently, however Yoshua felt discouraged because his flexibility and muscular strength show no
improvement as much as he did before. Yoshua is desperate to know what is wrong with his fitness program.
Source: Enguero, Eleazar C. (2019) Physical Education and Health 1: DIWA Learning System Inc., Makati City, Philippines

Guide Question:
How can you help Yoshua address his problem?

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______________________________________________
Parent’s Signature

Name: __________________________________________ Subject Teacher: ________________________

Grade and Section: ____________________________ Contact No.: _____________________________

PINHS H.O.P.E. 4 – Gr.12 PINHS

 PINAGKAWITAN INTEGRATED NATIONAL HIGH SCHOOL
3rd QUARTER Week 4
Health Optimizing Physical Education 4

PERFORMANCE TASK NO. 2

Go Online
Direction: (Online) (Do this if you have the means to access the internet). Open the link or scan the QR
code. Watch the videos about Orienteering: Make a reaction paper on the video and write your answers on a
yellow paper.

1. Orienteering Part 1 - Map

https://www.youtube.com/watch?v=m60XVsGOchk

2. Orienteering Part 2 – Planning your Route

https://www.youtube.com/watch?v=2Qp6tgN9ppM

3. Orienteering Part 3 – Finding your way

https://www.youtube.com/watch?v=APXsmphepv4

______________________________________________
Parent’s Signature
Name: __________________________________________ Subject Teacher: ________________________
Grade and Section: ____________________________ Contact No.: _____________________________

PINHS H.O.P.E. 4 – Gr.12 PINHS

 PINAGKAWITAN INTEGRATED NATIONAL HIGH SCHOOL
3rd QUARTER Week 5
Health Optimizing Physical Education 4

Lesson 4: HIKING AND TREKKING

The Seven summits are more than just conquering Mt. Everest, the highest point in the world. It is
climbing and reaching the highest peaks of each continent in the world. Mr. Romeo “Romi” Garduce is the
Filipino who was able to accomplish that. He scaled the nature’s Goliaths, surviving the most extreme and
challenging weather and environment conditions.
In mountaineering, we often hear the word hiking and trekking. We associate these terms with walking
and trekking. We associate these terms with walking and backpacks. Most often, the terms are used
interchangeably. In stricter sense, the difference in the two lies in the intensity of the activity. Hiking is done on
man – made road or well – made trails and basically shorter distance which sometimes only takes a day or two
to cover. Trekking on the other hand, becomes more rigorous such that it is done over a variety of terrain and
takes longer time to hike and thus, entails more days and nights in the outdoor. In other countries, backpacking,
trampling, or bushwalking are terms used for leaks. Locally, the term “organized climb” is a term that may also
mean trekking.
Mountains are usually described by its
height or peak. To a mountaineer, it goes beyond Table 1.1 Trail Class International Classification
Scale
the height of the mountain as climbs are also or
1 – Walking (easy stroll)
graded that describe the challenges and difficulties
2 – Hiking along a path or rugged terrain
in ascending a mountain. The Yosemite Decimal 3 – Scrambling (using hands for balance)
System (YDS) describes mountain terrains 4 – Climbing easy cliffs but with enough drop off –
according to the techniques and physical difficulties beginners should be roped
encountered during the climb. The National 5 – Using free hands as climbing method
Climbing Classification System (Cox and Fulsass, 6 – Very difficult and need to use artificial method
2003) describes the overall nature of a climb in
terms of time and technical difficulty by taking the following into account: length of climb, number of hard
pitches difficulty of hardest pitch, average difficulty commitment, route findings problems, and overall ascent
time. It is often called the “commitment grade”. See trail class description in Table 1.1.
Source: Aparato, Conrado R., Talaroc-Brebante, Zyra Ruth.,Fernado-Callo, Lualhati., Dajime, Peter Fermin. (2017) PHYSICAL EDUCATION AND HEALTH Volume II:
Rex Book Store, Inc., Manila, Philippines

WRITTEN WORK NO. 4: Using a Venn diagram, write the differences and similarities of hiking and trekking.
Use the space below for your answer.

______________________________________________
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Name: __________________________________________ Subject Teacher: ________________________
Grade and Section: ____________________________ Contact No.: _____________________________

PINHS H.O.P.E. 4 – Gr.12 PINHS

 PINAGKAWITAN INTEGRATED NATIONAL HIGH SCHOOL
3rd QUARTER Week 6
Health Optimizing Physical Education 4

PERFORMANCE TASK NO. 3

Creative Expression in Mountaineering

Nature can be the greatest inspiration in creative work such as writing a poem. Give us your thoughts and
feelings. Using nature as a theme, write a very simple poem. Choose from any of these kinds of poem:

A. Haiku (three non – rhyming lines where the first and third lines have five syllables each and
the second line has seven syllables);

B. Cinquain:
Line 1: Title (noun) – 1 word
Line 2: Description (adjectives describing
the line 1) – 2 words _________
Line 3: Action (verbs that line 1 can do) – 3 words
Line 4: Feeling about line 1 – phrase with 4 words ______ ______
Line 5: 1 word which is a synonym of line 1
_____ _____ ______
C. Free verse with just 1 stanza, 5 lines
______ _____ ____
_____

_________

Rubric: 3 2 1
Cohesivenes The poem goes perfectly The poem somewhat goes together To poem does not go
s together. There is unity but need more cohesiveness. There together. The poem
between lines and stanza poem’s lines between lines and lines and stanza away
which connected with stanza sometimes away from the from the topic.
the topic. topic.
Rhythm The poem uses rhythm The poem sometimes uses rhythm The poem does not
throughout, which but may waver in a way that have any noticeable
benefits the poetic tone. distract the reader and negatively rhythm.
affects the tone.
Creativity The poem uses 3 or more The poem uses 1 or more unique The poem does not use
unique metaphors and metaphors and similes to describe unique metaphors and
similes to describe the the situations objects and people. similes.
situations objects and
people.

______________________________________________
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Name: __________________________________________ Subject Teacher: ________________________
Grade and Section: ____________________________ Contact No.: _____________________________

PINHS H.O.P.E. 4 – Gr.12 PINHS

 PINAGKAWITAN INTEGRATED NATIONAL HIGH SCHOOL
3rd QUARTER Week 7-8
Health Optimizing Physical Education 4

PERFORMANCE TASK NO. 4: Beyond Walls

Create 1- 2 minutes Info-Video about Hiking and Trekking. The content of the video should observe personal
safety protocol to avoid dehydration, overexertion, hypo- and hyperthermia during Hiking and Trekking.

Your output will be graded using the following rubric:

3 2 1
Very Good Good Needs Improvement
The video has all the The video has less There is no needed content on
Content
needed content needed content the video
The video is very The video is The video lacks creativity
Creativity
creative creative
The video is very The video is The video does not have
Information
informative informative relevant information
Video quality The video is very clear The video is clear The video has poor quality
Organization / Organization / There is no evident of
Organization /
Presentation of the Presentation of the Organization / Presentation of
Presentation
video was very evident video was evident the video
Submit your outputs by uploading it in your respective subject group chats / Microsoft Teams.

______________________________________________
Parent’s Signature

PINHS H.O.P.E. 4 – Gr.12 PINHS