Department of Education

SCHOOLS DIVISION OF CAMARINES SUR

LEARNING ACTIVITY SHEET IN PHYSICAL EDUCATION AND HEALTH 1

Worksheet no. 1.1 Quarter 1 – Week 1
INTRODUCTION TO PHYSICAL ACTIVITY

Name of Student: ______________________________________________________________

Learning Area-Grade Level: PHYSICAL EDUCATION AND HEALTH 1 – GRADE 11
Date: ___________________________________________________________________________

Physical exercise includes any body movement, such as running, cleaning

your room, or swimming. It is typically categorized according to its intended
application. It might be vocational, transportation-related, domestic, or
recreational. Exercise is also a form of physical activity, but it is more of a
structured program aimed at improving physical fitness to improve overall health.
We should know how much physical activity we need to be physically fit.
Start living an active and healthy lifestyle!

Self-assesses health-related fitness (HRF). status, barriers to physical

activity assessment participation and one’s diet (PEH11FH-Ig-i-6)

Engage in moderate to vigorous physical activities (MVPAs) for at least 60

minutes most days of the week in a variety of in- and out- of school

(PEH11FH-Ia-t-8)
At the end of the learning activities, the students should be able to:

1. identify and categorize physical activities according to the Filipino

activity pyramid guide and fitness components;
2. reflect on one’s health habits and physical activity participation
3. perform moderate-vigorous physical activities

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: deped.camsur@deped.gov.ph
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |1
PRACTICE TASK 1
MY PHYSICAL ACTIVITY PYRAMID
Directions: List down at least ten (10) physical activities that you do every day and
categorize them according to the recommended Filipino pyramid activity guide
found in the learner’s reference material. Write your answers inside the pyramid
below.

Limit

2-3 times a
week

3-5 times a
week

Everyday

Processing Question:
In what level of the pyramid does most of your physical activities fall? Is it healthy
or not? Why? ____________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________

PRACTICE TASK 2
Directions: From your listed activities in Practice Task 1, identify which health-
related fitness component they belong. Write BC for Body Composition,
CE for Cardiorespiratory Endurance, MS for Muscular Strength, ME for
Muscular Endurance, and FX for Flexibility. Complete the table with the
necessary information.
ACTIVITIES COMPONENTS ACTIVITIES COMPONENTS
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: deped.camsur@deped.gov.ph
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |2
PRACTICE TASK 3
EXPERIENCING MODERATE TO VIGOROUS ACTIVITY
Directions: Perform the following activity one at a time. Then, describe each activity
by supplying information in the table below.
a. Walking around for 5 minutes
b. Jogging for 4 minutes
c. 3-minute jumping rope or jumping jacks
Processing Question:
1. Which among the activities is considered as:
a. Light Activity: ________________________
Why? __________________________________________________________
b. Moderate Activity: ____________________
Why? __________________________________________________________
c. Vigorous Activity: ____________________
Why? __________________________________________________________

Rubrics for Practice Task 3:

EXPERIENCING MODERATE TO VIGOROUS ACTIVITY
Rating
Criteria
Advance (5 pts.) Developing (3 pts.) Approaching (1 pt.)
Re- The answer is The answer is somewhat The answer did not relate
levance relevant to the relevant to the questions to the questions being
questions being asked being asked asked
Personal The answers convey a Some of the answers The answer does not
Views genuine personal view convey a personal view of convey a personal view of
of one’s experiences one’s experiences. one’s experiences.
Origina- The answer is original The answer contains The answer includes a lot
lity and does not contain minimal copied works of copied works from
plagiarized content from other sources other sources.
Total points (15)

Rubrics for Essays:

Rating
Criteria
Advance (3 pts.) Developing (2 pts) Approaching (1 pt)
Clarity/ The reflection is clear, The reflection is clear The reflection is vague
Organi- concise, and well- with the use of good and disorganized.
zation organized with the use of sentence/ paragraph
excellent sentence/ structure.
paragraph structure.
Relevance The reflection provides a The reflection The reflection did not
genuine personal view of somehow provides a provide a personal
the student’s personal view of one’s view of one’s
experiences on the topic. experiences. experiences.
Originality The reflection is original The reflection The reflection contains
and does not contain includes minimal a lot of copied works
plagiarized content copied works from from other sources.
other sources
Total points (9)
Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur
Email: deped.camsur@deped.gov.ph
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |3
Book
 Fernando-Callo, Lualhati and Dajime, Peter Fermin, 2016. Physical
Education and Health Volume 1. Sampaloc, Manila: Rex Bookstore, Inc.

Teaching Guide
 Department of Education (2016). Physical Education and Health Teacher’s
Guide First Edition
Website
 Chloe Twist, “11 Components of Fitness: Health & Skill-Related.” N.d.
https://origympersonaltrainercourses.co.uk/blog/components-of-fitness
 Bonoan, Bernard. “Physical Activity and the Physical Fitness Components:
Basics of Fitness.” October 05, 2012
http://exercisescienceandfitnesstraining.blogspot.com/2012/10/physical-
activity-and-physical-fitness_5.html

Prepared by: JANINE BISENIO-BETCHAYDA, T II, Baao NHS,

SDO Cam. Sur

JOYCE D. FESICO, T II, Baao NHS, SDO Cam. Sur

Quality Assured by:

AZENITH A. ESPIRITU, T I, Bula NHS, SDO Cam. Sur

JOHN EMMANUEL P. FEDERIS, Teacher I, Siruma NHS,

SDO Cam. Sur

JOANA MARIE O. YOCAMPO, PDO II, SDO Cam. Sur

Layout Artist: ELVIE N. SALVADOR, T II, Quipayo NHS, SDO Cam. Sur

Validated by: GILBERT A. FILIPINO, T III, Medroso-Mendoza NHS,

SDO Cam. Sur

IAN JOSEPH C. VELASCO, TII, Bagacay National High School,

SDO Cam. Sur

Reviewed by: IMELDA A. NARDO, EPS MAPEH, SDO Cam. Sur

Answer Key
Practice Task 1, 2, and 3: Answers may vary

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: deped.camsur@deped.gov.ph
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |4
 LEARNER’S REFERENCE MATERIAL

Source: https://www.slideserve.com/johana/physical-activity-101

What are the advantages of getting physically healthy and active? Physical fitness
is defined as the capacity of the human body to cope with the demands of everyday
tasks while still having the energy to engage in leisure and recreational activities.
Our bodies can work efficiently and effectively. It's a broad term with a lot of
different components.

The health-related fitness components are Physical qualities that an individual

should maintain at a sufficient level to be healthy and decrease the risk of illnesses
and accidents are referred to as health-related fitness components. These elements
also help a person deal with the demands of everyday life.

1. BODY COMPOSITION
It is the relative percentage of lean body mass and body
fat - the only fitness component whose non-
performance metric is influenced by our food and level
of physical activity. Obesity or having too much fat,
especially in the abdomen area, is linked to several
non-communicable illnesses.
Source: Origym, “Body Composition,” 2019,
https://origympersonaltrainercourses.co.uk/
blog/components-of-fitness

2. AEROBIC CAPACITY
Aerobic capacity lets heart, lungs, and blood
vessels' capacity to properly provide oxygen and
nutrients to the working muscles in order to
maintain extended rhythmical activities.
Source: Origym, “Cardiovascular Endurance,” 2019,
https://origympersonaltrainercourses.
co.uk/blog/components-of-fitness

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: deped.camsur@deped.gov.ph
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |5
It is very important especially when walking a certain distance, climbing stairs,
doing yard work, cleaning your room, and doing leisure and social activities like
biking, hiking, playing sports, and dancing. Also, these activities help reduce the
risk of hypokinetic disease (diseases that stem from lack of physical activity) such
as hypertension, heart diseases, chronic low back pain, and obesity.

3. MUSCULAR STRENGTH
The muscle can generate the greatest force in single
repetition. This protects individuals from severe injuries
especially when he/she falls. Example: Weightlifting

4. MUSCULAR ENDURANCE
The muscle’s ability to resist fatigue when performing multiple
repetitions of submaximal load (less than the maximum load)
is called muscular endurance. It can also refer to the period of
time in which a muscle can hold a contraction. Example:
Push-Ups and Curl-Ups
Source: Origym,
“Muscular Strength,”
2019, https://origym
personaltrainercourses.co.
uk/blog/components-of-
fitness

5. FLEXIBILITY
Flexibility is the capacity to move a joint through its
complete range of motion without discomfort. It is
influenced by the joint's anatomy as well as the
muscles that surround it. Flexibility is crucial in
everyday tasks like scratching a portion of our back,
bending down to tie our shoes, and putting on a
shirt. Lifting, twisting, and bending become simpler Source: Origym, “Flexibility,” 2019,
when we have good flexibility. This component has https://origympersonaltrainercours
es.co.uk/blog/components-of-
several advantages, including improved joint health, fitness
ideal posture, and the prevention of excessive
muscular tension, such as persistent low back pain, muscle cramps, decreased
mobility, and relaxation.

Address: Freedom Sports Complex, San Jose, Pili, Camarines Sur

Email: deped.camsur@deped.gov.ph
Website: www.depedcamsur.com
Telephone No: (telefax) 8713340 |6