Department of Education

SCHOOLS DIVISION OF CITY OF MEYCAUAYAN

Pag-asa St., Malhacan, City of Meycauayan, Bulacan

Activity Sheet 6
in
MAPEH (PHYSICAL EDUCATION)
Quarter 2: Week 1 and 2:
Assesses Regularly Participation in Physical
Activities Based on the Philippines Physical
Activity Pyramid
(PE6PF-IIb-h-18)
 Philippine Physical Activity Pyramid

LET US KNOW

Physical fitness is a state of health and

well-being and, more specifically, the ability
to perform aspects of sports, occupations
and daily activities. Physical fitness is
generally achieved through proper
nutrition, moderate-vigorous physical
exercise, and sufficient rest. https://www.nytimes.com/guides/well/really-
really-short-workouts

LET US REVIEW

Doing any physical activity is better than doing nothing. There

are lots of physical activities that we can do the moment we open
our eyes in the morning such as stretching, dancing, brisk walking,
jogging, gardening and joining in different sports or games.

A. What are the health benefits of doing physical activities

regularly? Put a check mark inside the heart.

1. reduce risk of heart attack

2. help control weight and prevent obesity
3. reduce depression and anxiety
4. increase mental illness
5. make our bones, muscles and joints stronger
6. lower risk of developing osteoporosis
7. lower risk of falls

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 8. give a lifetime partner in life
9. increase savings in the bank
10. feel better – with more energy, a better mood, feel
more relaxed and sleep better

LET US STUDY

PHILIPPINE PHYSICAL ACTIVITY PYRAMID

• A visual representation demonstrating how to increase
physical activity until it becomes a part of daily routine.

• Visual representation with daily recommended activity at the

base and proceeding to less beneficial activity at the peak.

https://www.youtube.com/watch?v=CIW0uMF7U0A

To use the pyramids as a guide is a simple matter. The bottom

of both pyramids is the day-to-day activities and should be done as
often as possible. These are considered light physical activities.
Recreational and aerobic activities dominate the second level. The
recommendation is that one should do these activities three (3) to
five (5) times a week. The third level is leisure activities and exercises for

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strength and flexibility. These should be done two (2) to three (3) times a

week. The top tier should be done minimally at best. Energy

expenditure through physical activity helps in controlling weight
together with a sound diet.

Exercise, which is found on the second tier of both pyramids,

is form of physical activity that is planned, structured and repetitive
bodily movements whose purpose is to improve or maintain one or
more of the components of physical fitness 3.

FITNESS is the well-being of a person and determines the ability of

his/her body to perform well in work and leisure activities. You are
fit if you are free from diseases related to sedentary life and if you
accomplish a physical activity without being tired.

COMPONENTS OF PHYSICAL FITNESS

1. CARDIOVASCULAR ENDURANCE
Also called aerobic fitness or
cardiorespiratory fitness. This is the ability of the
heart, blood vessels, blood, and respiratory
system to supply the nutrients and oxygen to the
working muscle and their ability to utilize this fuel
to allow sustained exercise. 1, 3

https://www.pinterest.ph/pin/38773246
769485519/?nic_v2=1a3AxEyJd

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2. MUSCULAR STRENGTH
This is the ability of the muscle to exert an
external force to lift a heavy object.
Alternatively, it may also be defined as the
amount of force a muscle can produce with a
single maximal effort. 1, 2

https://www.pinterest.ph/pin/46119681
8068640351/?nic_v2=1a3AxEyJd

3. MUSCULAR ENDURANCE
This is muscles’ ability to generate
submaximal force repeatedly over a period
time 1, 6, or the ability of the muscle to resist
fatigue and sustain a given level of
contraction, holding a particular contraction 2.

https://www.pinterest.ph/pin/69278035
5173951049/?nic_v2=1a3AxEyJd

4. FLEXIBILITY
This is the range of motion around a given
joint, or the ability of the joint to move through
its full range of motion 1, 2.

https://www.pinterest.ph/pin/13088655
156978604/?nic_v2=1a3AxEyJd

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5. BODY COMPOSITION
The only non-performance measure
among the fitness components. This
component refers to the proportion of fat and
fat free mass in the body 2.

https://www.pinterest.ph/pin/13088655
156978604/?nic_v2=1a3AxEyJd

Benefits of Physical Activity

• You feel refreshed and relaxed.

• You are always in good mood.

• You have a normal weight.

• You sleep well.

• You look good.

• You feel strong and energetic.

• You are always happy.

• You have a positive outlook in life.

• Your body is free from diseases.

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 LET US PRACTICE

Match the components of fitness to the physical activities.

Write the letter of the correct answer.

A B

_____ 1. Body Mass Composition A.

https://www.hiclipart.com/free-
transparent-background-png-clipart-
idxtm

_____ 2. Cardiorespiratory Endurance B.

https://www.pngitem.com/middle/mxw
RTo_sport-theme-cliparts-kids-exercise-
clipart-png-transparent/

____ 3. Muscular Strength C.

https://www.freepik.com/premium-vector/cute-
example-opposite-word-antonim-kid_7763387.htm

____ 4. Muscular Endurance D.

https://www.jing.fm/iclipt/ThRbho/

_____ 5. Flexibility E.

7 https://www.jing.fm/iclipt/wbxom/
 LET US REMEMBER

• Fitness is the well-being of a person and

determines the ability of his/her body to perform
well in work and leisure activities.
• It is important to balance what you eat with your
physical activity.
• Being physically active can help you live a longer,
healthier, happier life.

LET US APPRECIATE

https://www.pinterest.ph/pin/13088655156978604/?nic_v2=1a3AxEyJd

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 Picture Analysis

1. What do you notice on the picture?

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

2. What is the importance of physical fitness to us?

_____________________________________________________________________

_____________________________________________________________________

LET US PRACTICE MORE

A Walk to Fitness and Happiness

Put the physical activities in the pyramid. Get your answer
from the box.

Walking to school playing games on your cellphone

Going up on stairs doing Facebook on your tablet

lying down biking in the park

walking the dog brisk walking

playing street games watching television

chatting on personal computer sitting

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 Cut down on

2 to 3 times a week

4 – 5 times a week

Everyday

EVALUATION

I. Put a check mark ( ) on the blank before the

number that shows the benefits of physical fitness.

________ 1. Your body is free from diseases.

________ 2. You are always irritable.

________3. You feel refreshed and relaxed.

________ 4. You feel strong and energetic.

________ 5. You have an overweight.

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II. Write TRUE if the statement is correct and FALSE if not.

_______________ 6. Cardiovascular endurance the

ability of the heart, blood vessels, blood,
and respiratory system to supply the
nutrients and oxygen to the working
muscle.
_______________ 7. Physical fitness is a state of health
and well-being and, more specifically,
the ability to perform aspects of sports,
occupations, and daily activities.

_______________8. Sit and reach is an example of

cardiovascular endurance.

_______________ 9. Being physically active can help you

live a longer, healthier, happier life.

_______________ 10. Exercise everyday makes your body

healthy and strong.

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 All Rights Reserved
2020

ACKNOWLEDGEMENT

CAROLINA S. VIOLETA, EdD

Schools Division Superintendent

JERRY D. CRUZ, PhD, CESE

Asst. Schools Division Superintendent

DOMINADOR M. CABRERA, PhD

Chief, Curriculum Implementation Division

EDWARD C. JIMENEZ, PhD

Education Program Supervisor- LR Manager

ALFONSO S. MIACO JR.

Education Program Supervisor-MAPEH

PRECY T. MARTIN
Layout Artist

KLIEZEL Z. VITTO
Developer/Writer

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