Physical

Education and
Health

GRADE 11

Name: _________________________________________________

Year and Section: ____________________

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 Grade 11- Physical Education and Health

I. Introduction of the subject

The Health-Optimizing Physical Activity (HOPE) series for senior high school
utilizes experiential learning approaches, aged-appropriate concepts, and interesting
activities to help students improve their fitness, health, and well-being as individual
and productive citizens of the society. It aims to educate students on fitness, sports,
dance and recreation for life which are essentials to optimum and lifelong health and
wellness.
This subject encourages the students to become fit and healthy and thus improve the
quality of their lives.

Physical education is “Education through the physical”. It aims to develop students’

physical competence and knowledge of movement and safety, and their ability to use
these to perform in a wide range of activities associated with the development of an
active and healthy lifestyle.

It is well acknowledged that health is a multidimensional concept and is shaped by

biological, physical, psychological, social, economic, cultural and political factors.

Access to basic needs like food, safe water supply, housing, sanitation and health
services influences the health status of a population and these are reflected through
mortality, morbidity and nutritional indicators.

An analysis of the mortality and nutritional indicators from the pre-school, primary,
secondary and senior secondary levels show that under-nutrition and communicable
diseases are the major health problems faced by majority of children.

Therefore health is a critical input for the overall development of the child since it
influences significantly enrolment, retention and completion of school.

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 This subject area adopts a holistic definition of health within which physical education
and yoga contribute to the physical, social, emotional and mental aspects of a child’s
development. The basic understanding is that health of children contributes to their
healthy living in the future and also provides the base for performance in the chosen
area of work.

It is generally accepted that encouraging a healthy lifestyle characterized by regular

physical activity in children is a world-wide priority for future health to overcome the
challenges posed by sedentary lifestyles. The PE curriculum is designed to address the
problems of obesity and lack of physical fitness, by providing students with the
knowledge to make an informed choice of lifestyle.

MELC

➢ Week 1-2 – Distinguishes aerobic from muscle-bone strengthening activities.

(PEH11FH-Ia-1)

➢ LESSON 1: Aerobic and muscle-bone strengthening activities.

Physical Education
covers and tackles every essential aspect concerning different physical activities. It helps
nurture the knowledge and skills in physical development, and other related activities.

Physical Fitness
is a set of abilities that one possess in order to perform physical activities. A condition
that allows the body to effectively cope with the demands of daily activities and still has the
energy to enjoy other active leisure activities.

Physical Activity
involves any bodily movement caused by muscular contractions that result in the
expenditure of energy.
Exercise

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 a planned program of physical activities usually designed to improve physical fitness
level.

Importance of Physical Education

1. Improved Physical Fitness: Improves children's muscular strength, flexibility, muscular

endurance, body composition and cardiovascular endurance.
2. Skill Development: Develops motor skills, which allow for safe, successful and satisfying
participation in physical activities.
3. Regular, Healthful Physical Activity: Provides a wide-range of developmentally
appropriate activities for all children.
4. Support of Other Subject Areas: Reinforces knowledge learned across the curriculum.
Serves as a lab for application of content in science, math and social studies.
5. Self Discipline: Facilitates development of student responsibility for health and fitness.
6. Improved Judgment: Quality physical education can influence moral development.
Students have the opportunity to assume leadership, cooperate with others; question
actions and regulations and accept responsibility for their own behavior.
7. Stress Reduction: Physical activity becomes an outlet for releasing tension and anxiety,
and facilitates emotional stability and resilience.
8. Strengthened Peer Relationships: Physical education can be a major force in helping
children socialize with others successfully and provide opportunities to learn positive
people skills. Especially during late childhood and adolescence, being able to participate
in dances, games and sports is an important part of peer culture.
9. Improved Self-confidence and Self-esteem: Physical education instills a stronger sense
of self-worth in children based on their mastery of skills and concepts in physical activity.
They can become more confident, assertive, independent and self-controlled.
10. Experience Setting Goals: Physical education provides children the opportunity to set
and strive for personal, achievable goals.

The three main types of physical activity:

1. Aerobic
2. Muscle-strengthening
3. Bone- strengthening

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Aerobic Activities
- means “with oxygen”. An aerobic exercise is one which forces the body to use oxygen.
- a system of exercises done with a accompanying music. Also known as cardio or
endurance activity. It improves cardio vascular fitness, respiratory capacity, and muscular
endurance. Example: zumba, taebo, dance, etc.

Muscle-Strengthening Activities
- are collectively called resistance training. Activities are primarily used to improve
muscular strength and muscular power.

Bone- strengthening activities

- also referred to as a weight bearing or weigh loading activity.
-It produces force on the bones that promotes bone growth and strength.

Anaerobic/Resistance Exercise
- Require the muscle to contract against an external load (e.g., barbell) in order to improve
muscular strength, muscular endurance and bone strength. Example is Thera- Band and resistance
machines.

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 Health & Fitness

ANAEROBIC
EXERCISE

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 Anaerobic exercise or Non-aerobic exercise is to build muscle through “strenuous
activity”, such as push-ups or weightlifting. The overall power and strength of the body can
increase by building up skeletal muscles through resistance and weight. Non-aerobic exercise
is beneficial to bone strength, and it can reduce the chances of developing osteoporosis.

Anaerobic exercise uses your muscle at a high intensity for a short

period of time. As a result, it can help:
• Develop stronger muscles
• Improve your VO2 max (the highest amount of oxygen one
can consumes during exercise) and thus improve your cardio-
vascular fitness.
• Strengthen your bones
• Decrease the risk of osteoporosis
• Improve the strength of your tendons and ligaments.
• Improve joint function
• Reduce the risk of potential injuries
• Improve your cardiac function
• Elevate your capacity to withstand the buildup of waist
substance (such as lactic acid) and remove from the body.
Overall, anaerobic exercise burns fewer calories than does aerobic
exercise and may be somewhat less beneficial for cardiovascular
fitness. However, it is better at building strength and muscle mass
and still benefits the heart and lungs. In the long run, increased
muscle mass helps a person become leaner and manage his weight,
become muscle uses large amounts of calories.

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PULL-UPS/CHIN UPS

This exercise involves exerting force to pull

oneself up, to touch a certain height, with the
support of a fixed bar or beam. The entire
mass of an individual is pulled up solely by
the arms, investing heavily in upper body
strength. Muscles worked include the
latissimus dorsi (Lower back muscle, behind
the arm), biceps, deltoid and teres major.

PUSH-UPS

A form of muscle building, that involves the

chest, arms, upper back and shoulders, push-
ups require short but intense bursts of energy
to push up and then lower the body.

SIT-UPS
This is a tougher for of anaerobic exercise
and if not performed properly, can be slightly
dangerous on the body. From a supine
position, with back completely to the floor,
one must rise with one’s back and touch toes
or knees, with only butt touching the ground.

ISOMETRICS

This form of strength training involves a

particular muscle or one group of muscles.
Such experiences do not allow the
lengthening or stretching of the muscle and
the muscle might not move at all. Isometric
exercises are commonly used for
strengthening a muscle injured or damage
due to an accident.

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What have I learned?
Make a log of 10 physical activities that you normally do in a week. Distinguish each
physical activity by type. Then in your own words, explain why you classified each physical
activity as such.
Activity Type of physical activity Reason/s
1
2
3
4
5
6
7
8
9
10

Reflect Upon!

Think of any sport or physical activity that you intend to engage in. Do you think your
body is ready for this activity? How long do you think your energy last if you engage in
this activity?(Limit to at least 5 sentences).

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 MELC

Week 3 – Explains how to optimize the energy systems for safe and improved performance.

LESSON 2: Factors in achieving fitness and health

A fit and healthy mind and body can be attained through proper diet, regular exercise and balanced
lifestyle. Fitness refers to the quality of being able and suitable to do certain task or demand.
Fitness covers physical well-being, balanced mental state, emotional stability, and
spiritual soundness. Health is defined as “a state of complete physical, mental, and social well-
being and not merely the absence of disease and infirmity” (WHO 2003).
Proper diet includes Go food for energy; Grow foods for bones, muscle and teeth; and Glow food
for skin, hair and eyes. Regular exercise helps improve blood circulation, so that the blood
stream will be able to continuously supply oxygen and nutrients to the vital organs of the body. It
also helps reduced stress increase energy, control weight, and brighten your mood. Choose
exercises that suit your body. Start with moderate activities and progress to vigorous ones.
A balanced lifestyle helps reduced the risks of diseases and increases your chance to live longer. It
makes you feel and look good. A part from diet and exercise a balanced lifestyle includes the
following:
1. Enough rest and sleep
2. Optimistic outlook in life
3. Organized and realistic priorities
4. Good relationship with family and friends
5. Various interests and hobbies that develop your intellect, talents, and skills.
6. Strong determination to succeed and become responsible and responsive member of the society
7. Proper hygiene
8. Holistic set of ethics, values, and spirituality
Seven dimensions of well-being
1. Physical Wellness – refers to the health of your physical body.
2. Emotional wellness – Pertains to your psychological and emotional perspective about yourself
and the world around you.

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 3. Intellectual wellness – encompasses your open mindedness and intelligent responses to
stimuli, decision-making skill, and lifelong learning
4. Social wellness – covers your interaction and relationships with others.
5. Career wellness – includes personal satisfaction from your carer or job and contribution
as a productive member of society
6. Environmental wellness – relates to your responsibility to take care of the environment
7. Spiritual wellness – deals not only with your religious beliefs and practices but more so with
their effects on the other dimension of your well-being

Assessment

From your daily chores give examples of aerobic and anaerobic exercises. Write your answer below.

I. Aerobic exercise Anaerobic exercises

1. ____________________ 6. _______________________
2. ____________________ 7. _______________________
3. ____________________ 8. _______________________
4. ____________________ 9. _______________________
5. ____________________ 10. ______________________

II. How would you optimize regular exercise and balanced lifestyle in improving your daily
performance? ( Answer in at least 5 sentences only)

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 Reflect upon!

How can your physical activity help out balance a healthy lifestyle?
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 MELC

➢ Week 4– Self-assesses health-related fitness (HRF). Status, barriers to

physical activity assessment participation and one’s diet. (PEH11FH-Ii-j-6)

LESSON 3: Fitness Components

1. Health Related Fitness – consist of those specific components that have a relationship
with good health, or a lower risk of illness, particularly hypo kinetic disease and
condition.
A. Cardio-respiratory endurance – it is the efficiency of the heart, blood vessels and
lungs while performing a continuous movement over a period of time. It is a
combination of the circulatory and respiratory systems, ability to supply oxygen and
nutrients to the muscles and the muscles ability to utilize fuel. Activity test or
example activity: Running
B. Muscular endurance – it is the ability of the muscles to continue to function over a
long period of time. It is needed to deter injuries that commonly occur when the
individual is tired. Activity test or example activity: Abdominal curl-ups and Push-
ups.
C. Muscular Strength – the amount of force that a muscle or group of muscles can
exert. Activity test or example activity: Weight lifting
D. Flexibility – the ability of the muscle to move joint with ease through the normal
range of motion. It is the ability to perform a wide range of motion easily and
without strain injury. It is affected by the structure of the joint and the muscles
surrounding the joint. These factors deteriorate over time and leads to chronic pain
as an individual becomes older. Activity test or example activity: Sit and reach,
trunk forward flexion.
E. Body Composition – refers to the total make-up of the body using the two
component model: the lean body mass and the body fat. Activity test or example
activity: Waist circumference.
2. Skill Related Fitness – consist of components that have relationship with learning motor
skills quickly and ability to achieve a high level of performance in sports.
A. Agility – the ability to shift direction while moving at nearly full speed.

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B. Balance – the ability to assume and maintain the body position whether moving or not,
against the force of gravity.
b.1. static balance – maintaining equilibrium while in fixed position
b.2. dynamic balance – maintaining equilibrium while moving or engaging in action
b.3. rotational balance – maintaining equilibrium after turning or rotating.
C. Coordination – the harmonious working together of different body parts to
produced controlled movements.
D. Power – the ability to release maximum force very quickly.
E. Reaction Time – the amount of time it takes to make a physical response once you
see the need to take an action.
F. Speed - the ability to perform a movement or cover a distance in short period of
time.

How are healthy eating habits developed?

Dietary habits are the usual choices of food that people make. Diet affects an
individual’s health conditions for a person to grow and develop, he/she needs a healthy and
balanced diet that provides energy for everyday activities having a healthy and balanced diet
early reduces the chance of developing diseases like cancer, osteoporosis and diabetes in the
future.
Barriers to Physical Activity
Physiological, psychological, and behavioral factors, among others, can influence
one’s plans to become physically active. The following are some of the common barriers
that people have to overcome to adopt a physical active lifestyle:
• Have insufficient time to exercise
• Consider exercise as an inconvenience

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 • Lack of self motivation
• Find exercise not enjoyable
• Find exercise boring
• Lack of confidence in their ability to be physically active
• Have fear of being injured or recent injury
• Lack self management skills
• Lack encouragement, support, or companionship from family and friends
• Do not have adequate facilities and equipments
Knowing common barriers to physical activity is essential to creating and
designing strategies to overcome them. These strategies may help you find ways to stay
physically active despite various barriers such as inclement weather conditions.

HOW TO STAY FIT?

GET REGULAR CHECK-UPS

One should get annual physical check up to make sure

everything is as it should be. There is no harm getting regular
check-ups as it’s good for your own body. Do breast or
testicular self-exams and get suspicious moles checked out.
Getting exams regularly benefits you because if and when
something is abnormal, you will get to know about it timely and
can consult with your doctor.

GET ENOUGH SLEEP

Getting enough sleep is necessary to stay fit and

healthy, many of us do not get enough.

Lack of sleep affects our physical and mental health

tremendously. It also affects metabolism, mood,
concentration, memory, motor skills, stress hormones
and even the immune system and cardiovascular
health.

EAT HEALTHY FOOD

Eat lots of fresh fruits, vegetables and whole grains to

stay healthy and fit. Also include lean sources of protein
such as poultry, fish, tofu, and beans into your diet.

One should beat a balanced meal ad not overeat. Junk

foods and those that are highly processed and contain
artificial sweeteners should be strictly avoided.

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 DRINK PLENTY OF WATER

Drink plenty of water as it helps in keeping our bodies hydrated

and to maintain a healthy body. It is the natural cleanser for our
organs and digestive system. Water also helps in flushing toxins
out through the skin and urine.

DON’S STRESS YOURSEFLF

Stress is not good as it harms the body and

can cause myriad of problems, from heart
trouble to digestive problems. Exercise,
meditation, doing what you love, appropriate
boundaries, spiritually, being in nature, and
enjoyable hobbies helps to alleviate the
harmful effects of stress on the body.

EXERCISE DAILY

Start walking, jogging, or cycling. No matter what your speed

is, walking, jogging and cycling are very important parts of a
healthy lifestyle as they are activities that keep your muscles
active and your blood flowing

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 REFLECT UPON!

Which of the barriers listed are common among young people like you? Cite
three. Then enumerate possible ways to overcome each one.

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Assessment
Quiz 2: Create two (2) exercises under health related and another two (2) exercises
for skill related. Write the steps on how to execute the exercise. (10 Points for each exercise)
Provide extra sheet if needed.

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CRITERIA:
Health/Skill related fitness - 4
Organization - 3
Creativity - 3__
Total - 10

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 Health & Fitness

AEROBIC EXERCISE

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 erobic Exercise is any physical activity that makes you sweat, causes you to
breathe harder, gets your heart beating faster that at rest. It strengthens your
heart and lungs and trains your cardiovascular system to manage and deliver
oxygen more quickly and efficiently throughout your body.

Aerobic exercise uses your large muscle groups, is rhythmic in nature, and can
be maintained continuously for at least 10 minutes. Aerobic refers to how your
body uses oxygen to sufficiently meet energy demands during exercise.

Dance routines known as aerobic dance to generously improve the cardio vascular fitness.
Aerobics grows at a tedious pace since the day of its prelude. All kinds of people are identifying
aerobics to be beneficial and helpful in preserving a fit and healthy body structure. Now, the actual
reality is such that every person among a heavy work schedule makes out at least half an hour to
work out either in the gym or in the home. Every one today stress on the need to stay healthy and
hence aerobic and all its form of exercises are rapidly gaining popularity.

AEROBIC DANCE

Helps in maintaining the all-around fitness

and also turns out to be a delightful
experience. You can also go to hip-hop
form of dance, as it offers great cardio
benefits and can be lots of fun, too.

CYCLING
One of the best types of aerobic
exercises, cycling provides great
cardiovascular benefits, without causing
any kind of mechanical stress to the back,
hips, knees and ankles in the form of
pain.
ROWING MACHINES

If you want to work out on all the muscle

groups in the body, including the legs,
buttocks, back, abdominals and arms,
rowing can be the best option.

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RUNNING

One of the simplest aerobic exercises, it is

a great way to burn calories. The best
part is you get a chance to enjoy the bliss
of nature and get a feel of fresh air.

SWIMMING
It can prove to be an ideal aerobic exercise.
Swimming does not cause much stress or
strain to the joints of the body. Making it
really enjoying and entertaining. Laps prove to
be a great way to burn the extra calories.

TREADMILL
One of the main benefits of exercising on
a treadmill is that it offers continuous
feedback on the electronic consoles
including features such as time, speed,
distance and even heart rate.

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 MELC

Week 5 – 6 Engages in moderate to vigorous physical activities for at least 60 minutes

most days of the week in a variety of settings in-and out of school. (PEH11FH-Ig-i-8)

Activity 1
Make a daily Fitness Program for two (2) weeks using the aerobic and non-aerobic exercises
including your eating habit.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week
1

Week
2

ASSESSMENT

Instructions:

1. Document/Perform your fitness program through video/video clips/picture and submit to you
teacher via messenger/goggle classroom and etc.

2. Submit your weekly documentations.

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 MELC

Week 7-8: Engages in moderate to vigorous physical activities for at least 60

minutes most days of the week in a variety of settings in-and out of school.
(PEH11FH-Ig-i-8)

LESSON: ZUMBA

Zumba- An aerobic fitness program featuring movements inspired by various styles of

Latin American dance and music.
BENEFITS OF ZUMBA
1. Great for weight loss
2. Tones your entire body
3. Boost your heart health
4. Helps you manage stress
5. Improves coordination
6. Makes you happy

WHAT TO WEAR DURING ZUMBA CLASS?

Come dressed in comfortable fitness attire that is easy to move in and can handle sweat,
wear sneakers that supports dance movement.
YOU MAY CHECK THESE LINKS FOR YOUR REFERRENCE
Links: https://www.youtube.com/watch?v=o5soep1e8Ik
https://www.youtube.com/watch?v=MeTOjL-fBYU
https://www.youtube.com/watch?v=9_MxwQw10RI

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 PERFORMANCE TASK (2-3 minutes Zumba) Cardio Exercise
For Digital
Perform 2-3 minutes video showing your own created ZUMBA routine

For printed
Perform your created ZUMBA routine and write the steps, figures and pattern. Include illustration or
picture taken during performance. Write or type in a long size bond paper, portrait format.

Criteria:
Zumba moves - 20
Execution - 20
Spontaneity/ Mastery - 20
Energy - 20
Creativity - 20__
Total = 100

REFERRENCEMEL

➢ Fitness for life (Health-Optimizing Physical Education Senior High School

Authors: Jerome A. Porto, Aida A. Vargas and Mia Elaine P. Collao
➢ Physical Education and Health Volume 1 Rex Bookstore
Authors: Lualhati Fernando-Callo and Peter Fermin Dajime
➢ DIWA Senior High School Series: Physical Education and Health
➢ https://www.grcc.edu/faculty-staff/human-resources/professional-
development/wellness/seven-dimensions-wellnesss
➢ https://www.shakopee.k12.mn.us/Page/964
➢ https://www.healthline.com/health/fitness-exercise/difference-between-aerobic-and-
anaerobic

Prepared by:
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Grade 11 PE teachers

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