Pe1 Module

P.E.
1
PHYSICAL EDUCATION
AND HEALTH 1
SOUTH EAST-ASIA INSTITUTE OF TRADE AND TECHNOLOGY
LEARNING MODULE FOR 1ST SEMESTER
GRADE 11 PHYSICAL EDUCATION AND HEALTH 1: FIT FOR LIFE
STUDENT’S NAME: STRAND&SECTION:
TIME COVERAGE
WEEK NO. 1 DAY 1
PART 1: LESSON
CHAPTER 1: INTRODUCTION TO PHYSICAL EDUCATION
1. Enumerate and explain the ten (10) proper etiquette in physical education.
2. Explain the importance of physical education.
3. Create a slogan that discuss about how important physical education is.
PART 2: TERMINOLOGIES
• Etiquette - the customary of polite behavior in society or among members of a particular profession or group
• Physical education - is the development and care of body ranging from simple callisthenic exercises to a course of study
providing training in hygiene, gymnastics, and the performance and management of athletic games
PART 3: DISCUSSIONS
A high-quality PE curriculum enables all students to enjoy and succeed in many kinds of physical activity. They develop a
wide range of skills and the ability to use tactics strategies and compositional ideas to perform successfully. When they are
performing, they think about what they are doing, they analyze the situation and make decisions. They also reflect on their own and
others' performances and find ways to improve upon them. As a result, they develop the confidence to take part in different physical
activities and learn about the value of healthy, active lifestyles.
Discovering what they like to do, what their aptitudes are at school, and how and where to get involved in physical activity
helps them make informed choices about lifelong physical activity. Physical Education helps students develop personally and
socially. They work as individuals, in groups and in teams, developing concepts of fairness and of personal and social responsibility.
They take on different roles and responsibilities, including leadership, coaching and officiating. Through the range of experiences
that PE offers, they learn how to be effective in competitive, creative and challenging situations.
Our aims are to:
• encourage a healthy and active lifestyle throughout the school body
• nurture sportsmanship in all aspects of competition
• widen each student's sporting experience and enjoyment
• create a passion for active recreation and sport
• assist students in reaching their physical potential in variety of sporting environments.
Before proceeding to different physical activities, we must know the different proper etiquette, we must know what to do
before and after doing the physical activity for us to be safe and act politely in every group of people that we might encounter
during physical activity.
PROPER ETIQUETTE AND SAFETY IN THE USE OF FACILITIES AND EQUIPMENT
1. Take care in using facilities and equipment.

2. Only use equipment that you already known how to use.
3. Be alert and aware the training area.
4. In performing exercises and movement in general, practice good form first.
5. Bring back all equipment in place after use.
6. Do not hug the equipment.
7. Return the equipment properly, or leave the venue clean.
8. Check yourself-practice proper hygiene and clean.
9. Move on the double, do not loiter around the venue or hang on the equipment doing nothing.
10. Remember to be nice, as a general rule.
1|P age
PART 4: ACTIVITY/APPLICATION
ACTIVITY 1: SLOGAN MAKING
Instructions: Create a slogan that talks about how important physical education is.
Criteria: Creativity 30%
Originality 25%
Relevance 45%
TOTAL 100%
CREATE YOUR SLOGAN HERE
2|P age
PART 5: QUIZZES/EVALUATION
Instructions: Answer the following questions.
1-5. Explain the importance of physical education.
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6-10. Explain the importance of having the proper etiquette in doing physical activity.
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PART 6: CONCLUSION/SUMMARY
• Physical Education is "education through 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 also develops students' confidence and generic skills, especially those of
collaboration, communication, creativity, critical thinking and aesthetic appreciation. These, together with the nurturing of
positive values and attitudes in Physical Education, provide a good foundation for students' lifelong and life-wide learning.
PART 7: REFERENCE LINK

✓ Physical Education
https://www.edb.gov.hk/en/curriculum-development/kla/physical-education/index.html
✓ Importance of Physical Education
https://www.nordangliaeducation.com/our-schools/abu-dhabi/learning/sports-and-physical-education/physical-
education/the-importance-of-physical-education
✓ Health - Optimizing Physical Education (H.O.P.E)
https://www.slideshare.net/mobile/majoydrew/health-optimizing-pe-grade-11-hope
3|P age
TIME COVERAGE
PART 1: LESSON
WEEK NO. 2 DAY 2
CHAPTER 2: A WAY TO GET FIT
1. Cite different examples of aerobic, muscle strengthening and bone strengthening activities.
2. Understand the benefits of aerobic, muscle strengthening and bone strengthening activities.
3. Explain how aerobic, muscles strengthening and bone strengthening activities work.
• Aerobic - relating to or denoting exercise that improves or is intended to improve the efficiency of the body's cardiovascular
system in absorbing and transporting oxygen
• Muscle strengthening - exercises in which groups of muscles work or hold against a force or some weight
• Bone strengthening - activities that produce a force on the bones that promotes bone growth and strength
• Muscle hypertrophy - it is the growth and increase of the size of muscle cells
PART 3: DISCUSSION
Look at the pictures presented. What did you observed? Write your observation in the space provided.
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Physical Activity is any movement made by the muscles of the body that requires exertion of energy such as running,
swimming, dancing, etc. Exercising is considered physical activity but more structured and planned. Regular physical activity
promotes a healthy lifestyle as it improves our health and helps lower risks of illness. It is necessary for us to engage in physical
activities to enhance our level of fitness.
Many of us exercise and do physical activities at home, in school, and at the gym. Some of these include aerobic, muscle
strengthening, and bone strengthening activities, all of which are good for body composition. It is important to know the nature of
these physical activities for a better understanding of what it does to our body.
Being fit is important and requires a proper plan and much effort and discipline. If we want to live healthy, we need to
optimize our daily physical activities to achieve our desired level of fitness.
4|P age
AEROBIC, MUSCLE AND BONE STRENGTHENING ACTIVITIES
✓ Aerobic Activities
Aerobic activities are also called "cardio" exercises. Normally, these activities increases our heart and breathing rate. They
cause us to sweat profusely and breath harder. Our heart pumps blood more vigorously, causing oxygen to circulate throughout our
body. This allows us to sustain our aerobic exercise for a few minutes. Such activities like jogging, running, swimming and dancing
are some examples of aerobic exercises
Benefits:
1. It improves our cardiorespiratory fitness.
2. It also helps to lower the risk of cardiovascular disease, diabetes and osteoporosis.
Guidelines for Aerobic Exercise
• Frequency - Always consider the number of aerobic exercise sessions per week. When doing cardio exercise, especially to
lose weight, frequency is an important factor to make it more effective.
• Intensity - To be effective, aerobic exercises should be done in moderate intensity, that is, our heart rate should be 60 to
80% of our maximum heart rate.
• Time - More time spent doing exercises means more calories burned and an increase in endurance. We can do 20 minutes
per session at first, then gradually increase it to 60 minutes.
• Type - Running, jogging, sprinting, swimming, and playing contact sports such as basketball are some activities that we can
do to improve our heart rate. It is also important to try different exercises and activities to avoid boredom.
✓ Muscle Strengthening Activities
Muscle strengthening activities are exercises in which groups of muscles work or hold against a force or some weight.
Muscle strengthening activities help build good muscle strength. When muscles do more work, it becomes stronger. Therefore,
having strong and healthy muscles enable us to perform everyday physical tasks.
Muscle hypertrophy- it is the growth and increase of the size of muscle cells
When you start exercising a muscle there is first an increase in the nerve impulse that cause muscle contraction. There are
two essential components necessary for the growth of muscles - stimulation and repair. Stimulation occurs during the contraction
of the muscle, or during the actual exercising of the muscle. Muscle fiber repair occurs after the workout while the muscles are in
the resting mode. New muscle fibers are produced to replace or repair those that were damaged.
Exercises like push-ups, sit-ups, squats, and lifting weights are some examples of muscle strengthening activities that you
can do if you want to have strong and lean muscles.
NOTE: Remember that before you start doing these activities, be sure to do dynamic warm-up to avoid injury.
✓ Bone Strengthening Activities
Bone growth is stimulated by physical stress brought about by physical activity. As skeletal muscles contract, they pull their
attachment on bones causing physical stress. This consequently stimulates bone tissue, making it stronger and thicker. Such bone
strengthening activities can increase bone density throughout our skeletal system.
Many forms of physical activity like running, skipping rope, and playing basketball help keep our bones fit. Bones also
support groups of muscles to reduce risk of falling. It is important to understand that bone strengthening exercises do not only focus
on bone health, it also focuses on improving muscle strength, coordination and balance.
5|P age
PART 4: ACTIVITY/ APPLICATION
ACTIVITY 1: PHYSICAL ACTIVITY
Instructions: Do at least five (5) physical activities in your home and write it in the space provided. Write the specific count or
minutes you take when doing the physical activities and identify whether it is aerobic, muscle strengthening or bone strengthening.
For example: Push-ups - 50 counts - Muscle strengthening Activity

* Use this space provided to answer the activity 1*
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ACTIVITY 2: LET ME THINK

Instructions: List down the most frequent activities you did in the past and the ones you do at present. Write as many as you can.
When I was a kid, I used to ... Now I'm young adult, I do ...
1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
6. 6.
7. 7.
Processing Questions
1. Do you spend more time now in doing physical activity as compared to before? Cite examples.
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2. What are the benefits of the physical activities in your body?

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6|P age
PART 5: QUIZZES/ EVALUATION
Instructions: Answer the following questions. Choose your answer in the box below and write the letter of the correct answer
before the number.
______1. This activity is also called as cardio exercises.

______2. It is any movement made by the muscles of the body that requires exertion of energy.
______3. This activity helps to build good muscle strength.
______4. Push-ups, sit-ups, squats and lifting weights are example of _________________.
______5. It is stimulated by physical stress brought by physical activity.
______6 Jogging, running, swimming and dancing are some examples of ____________.
______7. We can at least do 20 minutes per session at first, then gradually increase it to 60 minutes.
______8. Regular physical activity promotes a _______________ as it improves our health and helps lower risks of illness.
______9. Aerobics exercises should be done in moderate intensity, that is, our heart rate should be 60% to 80% of our minimum
heart rate.
______10. Considering the number of aerobic exercise sessions per weak.
a. Aerobic activities c. type e. muscle strengthening g. physical activity

b. Muscle hypertrophy d. frequency f. bone strengthening h. time
i. healthy lifestyle
11-15. Differentiate aerobic, muscle strengthening and bone strengthening activities.

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PART 6: CONCLUSION/ SUMMARY
• During aerobic activity, oxygen is delivered to the muscles in our body allowing us to sustain the physical activity for few
minutes.
• The four guidelines for aerobic exercise are frequency, intensity, time and type.
• Muscle contraction occurs during a muscle strengthening activity. The repetitive contractions during exercise cause damage
to muscle fibers. However, these muscle fibers are ready to be repaired once they get damaged.
• Bone growth is stimulated by physical stress. As skeletal muscles contract, they pull their attachment on bones causing
physical stress. This consequently stimulates bone tissue, making it stronger and thicker.

✓ The Physical Activity Guidelines for Children and Adolescents
https://slideplayer.com/amp/2289072/
7|P age
TIME COVERAGE
WEEK NO. 3 DAY 3
PART 1: LESSON
CHAPTER 3: OPTIMIZATION OF ENERGY SYTEM FOR SAFE AND IMPROVED PERFORMANCE
1. Explain the differences among the energy systems and how they work.
2. Perform some physical activities that use the energy systems.
3. Give the importance of having good health.
• Anaerobic A-Lactic (ATP-CP) Energy System - dominant source of muscle energy for high intensity physical activities
• Anaerobic Lactic Energy Systems - an energy system that supplies energy for medium to high intensity physical activities
• Aerobic Energy System - requires much longer oxygen in muscles in doing physical activities
PART 3: DISCUSSION
Our body needs specific amount of energy when we do physical activities. When we exercise, a low or high amount of energy is
supplied to muscles depending on the duration, intensity, and the nature of the exercise. Activities like sprinting and jumping require
a large amount of energy used in a short period of time. On the other hand, marathon running a long-distance swimming require low
but steady amount of energy over a long period of time. It is important for our body to get the energy it needs to effectively perform
these physical activities.
The food that we eat is a source of energy. Eating before exercise can contribute to performance.
1. THE ENERGY SYSTEMS
✓ Anaerobic Energy System

• The term "anaerobic" means "without air" or "without oxygen"
• Anaerobic exercise uses muscles at high intensity and a high rate of work for a short period of time.
• Anaerobic exercise helps us increase our muscles strength and stay ready for quick bursts of speed.
• Examples: heavy weight lifting, sprinting, or any rapid bursts of hard exercise.
• There are two energy systems which use the anaerobic pathways; ATP-CP and the Lactic Acid systems.
• Anaerobic A-Lactic or ATP-CP is a dominant source of muscle energy for high intensity physical activities. It provides high
bursts of start up energy that lasts around ten seconds or less.
• Anaerobic Lactic Acid system is an energy system that supplies energy for medium to high intensity physical activities.
✓ Aerobic Energy System

• The term "aerobic" means "with air" or "with oxygen".
• Aerobic exercise includes lower intensity activities performed for longer period of time.
• Activities like walking, jogging, swimming, and cycling requires great deal of oxygen to make the energy needed for
prolonged exercise.
8|P age
Examples of Anaerobic Exercise (heavy weight lifting and sprinting)
Examples of Aerobic Exercise (walking, jogging and swimming)
2. EAT RIGHT FOR A HEALTHY LIFE
Eating is part of our daily routine. We eat food to increase our energy, to replenish our strength, and to power our minds to
think more clearly to handle problems. In our country, it has been tradition to prepare delicious food during celebrations—which
happens several times in a year. Each of us has preference in the type of food we chose and the way we eat. There are four types of
eating we should know of and understand.
FOUR TYPES OF EATING THAT YOU SHOULD KNOW
1. Fueling for Performance

Before heavy training, an athlete needs the right kind of food that can provide the proper fuel for his or her energy
requirement. There should be a balance among all food groups: carbohydrates, protein, fats, minerals, vitamins, and water
that will provide the body what it needs for an effective and optimum performance.
In addition, athletes need to eat a variety of food to stabilize the condition of the body. They need to eat regular
meals and snacks and get enough calories to fuel the body for training and athletic events. Athletes also need to drink more
fluids as compared to non-athletes. This helps them to avoid dehydration which can cause dizziness, muscle cramps, and
lightheadedness.
2. Emotional Eating
Emotional eating is the practice of consuming large amounts of food in response to emotions instead of hunger.
Many people turn to food as a source of comfort, a stress reliever, or as a reward. Eating as a coping mechanism is
unhealthy because the problem is not addressed.
9|P age
3. Social Eating
Social eating can directly affect a person’s health, leading to obesity and other health-related problems. While
most of us try to maintain a good eating habit, attending social events with lots of eating can get in the way. This only
makes a healthy eating habit difficult to maintain.
4. Distracted Eating
Have you tried eating while watching your favorite show or sports team on TV? Eating while watching TV for
extended periods of time poses a serious risk to your health. Many do not pay attention to their meal as they are distracted
with what they are watching, thus they tend to eat more. Others spend time eating junk food, sweets and soft drinks while
watching TV.
Eating is important but we must learn to manage it properly. Too much or too little food consumed is unhealthy. It
is better to maintain a balanced diet and healthy lifestyle to prevent illness. No one have controlled our eating habits
except ourselves.
PART 4: ACTIVITY/ APPLICATION
ACTIVITY 1: COMPARE ME
Instructions: Differentiate Aerobic and Anaerobic Energy systems using this diagram.
AEROBIC ENERGY SYTEMS ANAEROBIC ENERGY SYSTEMS
ACTIVITY 2: SELF-CHECK (PART 1)

In this activity, the students should know the difference between the four types
of eating through self-check
Instructions: Ask each student to reflect and assess his or her eating habit by writing “Yes” or “No” on table below.
My Eating Habits Yes/No

1. I go to the party and eat a lot with my family or friends.
2. I don't mind if I eat a lot.
3. I make sure that I don't eat before doing my exercises.
4. Food is my stress reliever.
5. Whenever I'm happy, I love to eat.
6. I eat less when I am depressed.
7. I feel compelled to eat every time we have a celebration.
8. I don't eat food when I'm watching TV or any sport event.
9. I eat my meals regularly. I make sure that I don't skip my meal.
10. I eat more than three meals in a day.
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ACTIVITY 2: SELF-CHECK (PART 2)

Instructions: Ask the students to answer the following questions. Instruct them to refer to their answers in the Activity 2 (Part 1)
self-check.
1. Do you have a healthy eating habit? Why do you say so?

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2. In your self- check, what are some eating habits you think should change? Why?
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3. What eating habits should you continue? Why?

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PART 5: QUIZZES/ EVALUATION

A. Instructions: Write your answer in the space provided.
________________1. This term means without oxygen or without air.

________________2. It is the type of eating in which can affects a person's health, leading to obesity and other health related
problems.
________________3. It is the type of eating that promotes unhealthy lifestyle.
________________4. It is the source of our energy.
________________5. Give the two (2) energy systems which use the anaerobic pathways.
B. Instructions: Answer the following questions.

1. What are the importance of having a good health?
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2. What will happen if we can't manage properly our health?
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PART 6: CONCLUSION/ SUMMARY

• Anaerobic exercise uses muscles at high intensity and a high rate of work for a short period of time. It helps us increase our
muscles strength and stay ready for quick bursts of speed. Examples of this are heavy weight lifting, sprinting, or any rapid
bursts of hard exercise.
• Aerobic exercise includes lower intensity activities performed for longer period of time. Activities like walking, jogging
swimming, and cycling requires great deal of oxygen to make the energy needed for prolonged exercise.
• The four types of eating are fueling for performance, emotional eating, social eating and distracted eating.
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✓ Introduction to the energy systems
https://www.slideshare.net/mobile/kerrieobryan/introduction-to-the-energy-systems
✓ 27 Foods that can give you more energy
https://www.healthline.com/nutrition/energy-boosting-foods
TIME COVERAGE
WEEK NO. 4 DAY 4
PART 1: LESSON
CHAPTER 4: FOOD THAT GIVES YOU MOST ENERGY/BIOMOLECULES
1. Enumerate and explain the three types of biomolecules.

2. Explain the importance of having carbohydrates, protein and fats in your food.
3. Make an infographic about biomolecules.
• Carbohydrates - any one of various substances found in certain foods that provide your body with heat and energy and are
made of carbon, hydrogen and oxygen
• Protein - a substance found in foods that is an important part of the human diet
• Lipids - any one of various substances that contain fat and that are important parts of living cells
• Steroid - natural substance that is produced in the body
• Phospholipid - control the transport of nutrients into and out of the cells
PART 3: DISCUSSION
Eating is important but we must learn to manage it properly. Too much or too little food consumed is unhealthy. It is better
to maintain a balanced diet and healthy lifestyle to prevent illness. No one have controlled our eating habits except ourselves.
Good health is not just the absence of disease or illness, it is a state of complete physical, mental and social well-being. This
means, eating a balanced diet, getting regular exercise, avoiding tobacco and drugs and getting plenty of rest. Our bodies are like
machines that require a balance of protein, carbohydrates, fat, vitamins, minerals and water to stay in good working order.
1. CARBOHYDRATES
➢ Carbohydrates are the most abundant biomolecules.
➢ It is the major food source and a key form energy for most organisms.
➢ Also known as "carbs", these have several roles in living organisms, including energy transportation, they are also structural
components of plants and insects
➢ Carbohydrate derivatives are involved in reproduction, the immune system, the development of disease and blood clothing.
➢ Foods high in carbohydrates include bread, pasta, beans, potatoes, rice, and cereals.
➢ The three types of carbohydrates are monosaccharides, disaccharides and polysaccharides.
Food with carbohydrates

• Dairy (milk, yogurt, and ice cream)
• Fruit (whole fruit and fruit juice)
• Grains (bread, rice, crackers and cereal)
• Legumes (beans and other plant-based proteins)
• Starchy vegetables (potatoes and corn)
• Sugar Sweets (soda, candy, cookies and other desserts) Limit these!
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2. PROTEINS
➢ Required for the structure, function, and regulation of the body's cells, tissues, and organs
➢ Essential components of muscles, skin, bones and the body as a whole
➢ It is a macronutrient that is essential in building muscle mass
➢ Commonly found in animal products, though is also present in other sources, such as nuts and legumes
➢ Are made up of chemical 'building blocks' called amino acids
Food with proteins

• Lean meats (beef, lamb, veal, pork kangaroo)
• Poultry (chicken, turkey, duck, emu, goose, bush birds)
• Fish and seafood (fish, prawns, crab, lobster, mussels, oysters, scallops, clams)
• Eggs
• Dairy products (milk, yogurt, cheese)
• Nuts (including nut pastes) and seeds (almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin, seeds,
sesame seeds, sunflower and seeds)
• Legumes and beans (all beans, lentils, chickpeas, split peas, tofu)
3. LIPIDS
➢ Any of class of organic compounds that are fatty acids or their derivatives and are insoluble in water but soluble in organic
solvents
➢ They include many natural oils, waxes, and steroids
➢ Lipids are important part of living cells, together with carbohydrates and proteins
➢ These are the main constituents of plant and animal cells
➢ Lipids are easily stored in the body
➢ They serve as the source of fuel and are an important constituent of the structure of cells
Types of Lipids
a. Fats - make up the largest category of lipids
Examples:
- Saturated fats (animal foods - butter, meat, cheese, milk), (tropical oils - palm oil, cocoa butter, coconut oil)
- Unsaturated fats/monounsaturated (vegetable oils - olive, peanut, canola oils)
- Unsaturated fats/polyunsaturated (seafood - omega-3: shellfish, salmon, herring, sardines, anchovies and trout)
- Trans fats (processed foods - potato chips, crackers, cookies), (dressings and spreads - salad dressing, margarine)
b. Steroids
c. Waxes
d. Phospholipids
Many people do not buy and prepare fresh food, and it's easy to see why. We are often short of time, and cheap, highly
processed convenience food is always available. However, convenience food has a negative impact on our health. Here are a few
examples of this type of food:
• Junk food, like crisps and chocolate, is high in calories, but low in nutritional value;
• Fast food, such as hamburgers and fried chicken, is prepared and served quickly but is high in fat; and
• Convenience food, such as microwave 'ready meals', often has too much salt and sugar.
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ACTIVITY 1: INFOGRAPHIC BIOMOLECULES
Instructions: Make an infographic about biomolecules (carbohydrates, proteins and lipids). Be creative.
*Use this space provided to make an infographic*
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1. These are the essential components of muscles, skin, bones and the body as a whole.
2. These are the main constituents of plant and animal cells.
3. These are the most abundant biomolecules.
4. Poultry like chicken, turkey, and duck are examples of __________.
5. Makes up the largest category of lipids.
6-9. Example of fats
6. ______________________ 7. __________________________
8. ______________________ 9. __________________________
10-12 Three types of biomolecules

10. _____________________
11. _____________________
12. _____________________
13-15. Give at least 3 food that is healthy and will boost your energy.
13. _____________
14. _____________
15. _____________
• The three types of biomolecules are carbohydrates, proteins and lipids.
• Carbohydrates are any one of various substances found in certain foods that provide your body with heat and energy and
are made of carbon, hydrogen and oxygen.
• Protein is a substance found in foods that is an important part of the human diet.
• Lipids are any one of various substances that contain fat and that are important parts of living cells.

✓ Carbohydrates
https://www.medicalnewstoday.com/articles/161547
✓ Definition of Lipids
https://www.medicinenet.com/script/main/art.asp?articlekey=15383
✓ Examples of Lipids
https://examples.yourdictionary.com/examples-of-lipids.html
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TIME COVERAGE
WEEK NO. 5 DAY 5
PART 1: LESSON
CHAPTER 5: HEALTH AWARENESS
1. Enumerate the effects of bad habits.

2. Explain the importance of having a good health habit.
3. Make a persuasive essay that discuss the good and bad health habits.
• Anorexia nervosa - is an eating disorder wherein a person is abnormally underweight, has an intense fear of gaining weight
• Stress - mental tension and worry caused by problems in your life, work, etc.
PART 3: DISCUSSION
Look at these pictures. What did you observed? Write it on the space provided.
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Many of us try to live a healthy lifestyle. We do various things to become fit and to achieve our desired physique -
oftentimes without first knowing and understanding the consequences. Our health becomes at risk and prone to different risks that
can affect our capacity to do daily physical activity. We need to realize that there are some common health practices — particularly
when dealing with stress— that need to be corrected right away, especially among the young ones. Some stress coping measures
affect or show in a person’s eating or sleeping habits.
EATING HABITS, SLEEP, AND STRESS MANAGEMENT
1. Eating Habits
We can always eat the food that what we want. There is nothing wrong in eating. It only goes wrong if we consume less or
more that what our body needs; also, when we eat unhealthy food. This can lead to being underweight, overweight, or even obese.
It is alarming to see that many are suffering from malnutrition, overweight and obesity.
Underweight people are often found to suffer from malnutrition due to lack of adequate nutrients in the body. Many of
them do not get the right amount of calories to fuel their bodies thus, they tend to lack the energy to do regular tasks at home,
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school, and work. Their immune system also gets weak and compromised, making them prone to health risk issues such as anemia
and osteoporosis.
Overeating is also found to be one of the leading causes of overweight and obesity. Eating too much, especially processed
food and sugary drinks, coupled with a sedentary lifestyle contribute significantly to weight gain.
Overweight and obese people often encounter a lot of physical and emotional struggles in their daily lives. They often have
a hard time doing simple tasks such as tying their shoelaces or walking up a short flight of stairs. They also find themselves the
subject of bullying. Furthermore, they are also at risk of developing other health conditions such as cardiovascular diseases,
diabetes, among others.
Anorexia nervosa is an eating disorder wherein a person is abnormally underweight, has an intense fear of gaining, and an
abnormal understanding of body weight, often due to coping with emotional problems stemming from self-worth.
People with anorexia use extreme efforts to prevent weight gain and keep on losing weight by restricting food intake, exercising
excessively, or misusing diet aids, diuretics, and laxatives.
2. Sleep Management
Sleep is essential to everyone’s health. Normally, we need about 6 to 8 hours of night sleep everyday to allow the body to
rest and regenerate. When we wake up in the morning after a good night’s sleep, we feel fresh and energetic. We become effective
and productive in our daily activities. However, a lot of people, in particular teens, practice bad sleeping habits such as the following:
• Staying up all night - This is the most common bad sleeping habit of most people.
• Internet addiction - Social media is massively addictive.
• Eating before sleeping - Eating could be one of the things we do that give us comfort—but should be discouraged just
before bedtime.
3. Stress Management
We need to deal with the fact that stress is part of our lives. Stress happens for many reasons – environmental factors,
fatigue, too much work, illness, and loneliness. It is inevitable; hence, needs to be handled properly. Handling stress seems to be
tough to do but we need to learn how to cope with it the right way. If not properly dealt with, it can lead to many health concerns—
difficulties in sleeping, poor immunity, hypertension, and even heart disease. One may also perform poorly in physical activities
because of stress. However, while some may be able to deal with stress, others may not and resort to ineffective—or worst,
unhealthy—means of dealing with stress.
Examples of such means that can be detrimental to health are the following:
1. Smoking
2. Bad Eating Habits – Skipping meals and/or overeating
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating – Trying to hide and escape the problem using delaying tactics rather than facing the problem
17 | P a g e
ACTIVITY 1: LET'S BE HEALTH AWARE
Instructions: Write a persuasive essay that talks about health awareness. Emphasize that you want an article that discuss about
good and bad health habits and ways how to maintain and change it. The article should be brief and easy to read. Use the space
provided in writing an essay.
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
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____________________________________________________________________________________________________________
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PART 5: QUIZZES/APPLICATION
A. Instructions: Answer the following questions.
________________________1. It is an eating disorder wherein a person is abnormally underweight, has an intense fear of gaining
weight.
________________________2. These people are often found to suffer from malnutrition due to lack of adequate nutrients in the
body.
________________________3. It is essential to everyone's health.
________________________4. Some people just spend the night reading or doing stuff that they just do not want to postpone for
another time.
________________________5. Many people would spend a lot of time browsing social media sites such as Facebook and YouTube.
________________________6. It happens for many reasons, it can be environmental factors, fatigue, too much work, illness and
loneliness.
________________________7. Skipping meals or too much eating.
________________________8. These people often encounter a lot of physical and emotional struggles in their daily lives.
________________________9. Normally, we need about ________ hours of sleep everyday to allow the body to rest and
regenerate.
________________________10. Trying to hide and escape the problem using delaying tactics rather than facing the problem.
B. Instructions: Identify what is being asked.

Examples of such means that can be detrimental to health
1. 4.
2. 5.
3.
18 | P a g e
• Skipping meals, overeating, too much intake of processed food, lack of sleep, staying up late, and the inability to cope with
highly stressful environment are all part of having an unhealthy lifestyle. This can lead to failure in performing daily tasks as
these affect the physical and even emotional state of a person. Being exposed to a prolonged state of stress may
compromise our immune system and even lead to health conditions such as cardiovascular diseases, diabetes, and cancer.
It is therefore a wise to be aware of your health and to correct bad health practices as early as now—or suffer the
consequences.
• According to the World Health Organization, in 2012, out of 56 million deaths worldwide, 38 million were due to
cardiovascular diseases. Knowing this, making the decision to be aware of our health and to change to a healthier lifestyle—
through balanced diet, regular physical activity, and enough sleep— would be to our advantage.

✓ https://depedligaocity.net/PE11LM.pdf
TIME COVERAGE
PART 1: LESSON WEEK NO. 6 DAY 6
CHAPTER 6: AEROBIC ACTIVITIES
1. Enumerate the different aerobic activities.

2. Explain why aerobic activities are important.
3. Perform aerobic activity showing the phases of aerobic exercise.
• Aerobic - with oxygen or in the presence of oxygen

• Low impact - movements do not involve a significant amount of force being exerted on joints
• High impact - involves more jolting movements
PART 3: DISCUSSION
19 | P a g e
The word aerobic literally means "with oxygen" or "in the presence of oxygen". Aerobic activity trains the heart, lungs and
cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. Both the term and the
specific exercise method were developed by a physician, called Dr. Kenneth H. Cooper, San Antonio air force hospital in Texas. His
book "Aerobics", was published in 1968. After the publishing of Cooper's book, the fitness instructor Jackie Sorenson developed a
series of dance routines known as the aerobic dance to improve the cardiovascular fitness.
Aerobic exercise is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart breathing
faster than 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 body.
BENEFITS OF AEROBIC EXERCISE

In addition to strengthening your heart and cardiovascular system, participation in regular aerobic exercise has many health
benefits. Aerobic exercise:
• Improves your circulation and helps your body use oxygen better
• Increases energy
• Increases endurance, which means you can work out longer without getting tired
• Helps reduce the risk of developing heart disease
• Helps reduce the risk of developing diabetes
• Helps reduce body fat
• Helps you reach and maintain a healthy weight
• Helps reduce stress, tension, anxiety, and depression
• Improves sleep
PHASES OF AEROBIC EXERCISES

a) Limbering Exercises - stretching movements are performed to develop flexibility of the body
b) Warm-Up exercises - prepare the different parts of the body for more complicated movements
c) Aerobics Dancing Routine - the aerobic proper, a continuous movement that will last for about 30 minutes, which will
strengthen the heart and blood vessels
d) Cool Down - it is the last phase of the workout wherein slow movement exercises are performed within 5 minutes to relax
the tired muscles gradually
LOW IMPACT AEROBIC EXERCISE

It refers to the activities or movements that do not involve a significant amount of force being exerted on joints. Usually
both feet, or at least one foot, stay in contact with the ground most of the time, or the whole body is supported.
• Walking
• Stationary bicycling
• Step touch - step touch, close
• Lunge - place right foot forward, bend right knee
• Grapevine - side, back, side, close
20 | P a g e
HIGH IMPACT AEROBIC EXERCISE

It involves more jolting movements. Both feet might be on the ground during the range of motion, essentially resulting in
our body weight coming down on our bones and joints when we land. These can be intense cardiovascular workouts and will
typically burn more calories than lower impact exercises.
• Running
• Jumping
• Treadmill
• Jogging
ACTIVITY 1:
Instructions: Perform at least 3 to 5 minutes dance aerobic activity showing the phases of aerobic exercise. You can send your
performance via Gmail or messenger.
CRITERIA:
Phases of aerobic exercise
• limbering exercise
60%
• warm-up exercise
• aerobic dance routine
• cool down
Choreography (creativity & style) 20%
Execution (timing, projection & expression) 20%
TOTAL 100%
PART 5: QUIZZES/APPLICATION
Instructions: Answer the following questions. Write your answer on the space provided.
_________________1. This exercise can be intense cardiovascular workouts and will typically burn more calories.
_________________2. It is the last phase of the workout wherein slow movement exercises are performed.
_________________3. The book "Aerobics" was published in _______.
_________________4. It refers to the activities or movements that do not involve a significant amount of force.
_________________5. He developed a series of dance routines known as the aerobic dance to improve the cardiovascular fitness.
6-10. Give at least five (5) benefits of aerobic exercise.

6. ________________________________________
7. ________________________________________
8. ________________________________________
9. ________________________________________
10. _______________________________________
21 | P a g e
• Aerobic means "with oxygen" or "with the presence of oxygen"
• Aerobic exercise improves your circulation and helps your body use oxygen better, increases energy, increases endurance,
which means you can work out longer without getting tired, helps reduce the risk of developing heart disease, helps reduce
the risk of developing diabetes, helps reduce body fat, helps you reach and maintain a healthy weight, helps reduce stress,
tension, anxiety, and depression and improves sleep.
• The four phases of aerobic exercise are limbering exercise, warm-up exercise, dance routine and cool down.
• Low impact exercise refers to the activities or movements that do not involve a significant amount of force being exerted
on joints.
• High impact exercise involves more jolting movements.

✓ Aerobic Fitness and Muscle Bone Conditioning
https://www.slideshare.net/mobile/caasijoey/grade-11-learning-module-on-aerobic-fitness-and-musclebone-conditioning
TIME COVERAGE
WEEK NO. 7 & 8 DAY 7 & 8
PART 1: LESSON
CHAPTER 7: EXAMPLES OF AEROBIC ACTIVITIES
1. Enumerate the different examples of aerobic activities.

2. Explain the benefits of aerobic activities to our body and tour lifestyle.
3. Perform a Zumba.
• Aerobic - with oxygen or with the presence of oxygen
PART 3: DISCUSSION
EXAMPLES OF AEROBIC ACTIVITIES

A. AEROBIC DANCE
Each of the variety of aerobic activities to choose from has its individual characteristics. The interesting side of this aerobic activities
when movement is combined with music and dance routine.
Benefits:
1. Improve the condition of the respiratory and circulatory system.
2. Improve strong joints, firmer muscles, postural alignment, a decrease in body fat and better
digestion.
3. Improve physical health and appearance, self-esteem and self-confidence.
4. Impacts the body system in ways that alleviate depression.
5. Develop coordination, balance and memory.
22 | P a g e
History
Aerobic dance has been a popular leisure activity in America when Dr. Kenneth Cooper published "Aerobics" in 1968. It was
fun moving to music with partner or group of people. Aerobic dance has evolved generations, today, aerobic dance has a blend of
hip-hop steps, new steps, cardio funk, and other steps that the generation has become fond of.
B. ZUMBA
Zumba fitness described this program as "an exhilarating, effective, as easy to follow, Latin-inspired calories-burning dance
fitness-party" (McManama, 2014). Zumba is now the language of people who love to dance for a cardiovascular workout.
History
Albert Perez, an aerobics instructor in Cali, Columbia, pioneered the fitness dance Zumba. He accidentally created the
dance-fitness craze when he forgot the aerobic music for his class and quickly improvised some of the available music from his
collection; salsa and meringue. He never thought that his mistake will create a significant impact on students and to the people
influenced by his music and moves.
C. RUNNING
Running is one of the easiest paths to fitness. It requires less time, less equipment, less learning time, fewer expenses, and
less organization.
Benefits of Running
1. Body Composition - running trims down unwanted fats
2. Cardiovascular Fitness - effective in improving the efficiency of the circulatory systems
3. Muscle Endurance - running develops the ability to withstand long period of physical workout
4. Muscle Strength - it increases muscle protein which leads to stronger muscles
D. WALKING
It is considered to be the most natural, safest, easiest, and least expensive form of aerobic exercise. Walking is also the best
activity to start a conditioning program for the cardiorespiratory system.
E. HIKING
Hiking is the perfect past time activity, and a habit as well. This activity offers close to nature experiences blended with
health benefits. Exposure is a beautiful scenery kills stress and tension. The intensity of hiking in going up uneven terrains for eight
(8) hours can burn many calories compared to walking and even jogging.
F. JOGGING
Jogging is one of the most accessible forms of aerobic exercise. One can jog anywhere he likes, open grounds are available
everywhere. Jogging needs proper gadgets especially a pair of shoes to avoid further injury and uncomfortably.
G. SWIMMING
Swimming is another excellent option for aerobic exercise. Swimming uses most of the major muscle groups in the body.
Not only that, swimming improves good training stimulus of the heart and lungs, and good alternative activity for jogging and
walking.
23 | P a g e
H. CYCLING
Cycling is fun interesting. Most people learn and started cycling during their younger years. It develops the
cardiorespiratory system, as well as the muscular strength and endurance in the lower extremities. Cycling is often done on
highways.
I. ROPE SKIPPING
Rope skipping at fist is boring and discouraging to perform because it looks so complicated and tiring. However, rope
skipping has the most contribution to health alongside with; cardiorespiratory fitness, increase reaction time, coordination, agility,
muscular strength in the lower extremities, and dynamic balance.
J. STAIR CLIMBING
Stairs climbing has the less chance of injury, relatively safe because the feet never leave the climbing surface; it is a low
impact activity. The intensity of exercise is controlled easily, the individual can regulate his pacing through his need.
K. TAE BO
It is a form of high impact aerobics that combines the moves of Tae Kwon Do, Karate, boxing, ballet and Hip-hop dancing.
TAE BO stands for Total Awareness Excellence Body Obedience. It was developed by Billy Blanks in the late 1980's. Blanks discovered
the benefits of combining his tae kwon do and boxing training to form an intense workout.
L. RACQUET/RACKET SPORTS
The likes of badminton, tennis, squash are examples of racquet sports perfect for aerobic fitness. The health benefits of
these sports are determined by the skills of the players, the intensity of the game, and the time spent for playing the games.
Frequent pauses during play do not stimulate cardiorespiratory development.
ACTIVITY 1: ZUMBA TIME
Instructions: Perform a Zumba for 3 to 5 minutes. You can choose any song you want. You can send it via email or messenger of your
teacher.
CRITERIA:
Choreography (creativity & style) 60%

Execution (timing, projection & expression) 30%
Costume 10%
TOTAL 100%
ACTIVITY 2: EXERCISE
Instructions: Give at least five (5) aerobic activity you most likely to do that you think it helps you exercise your body and explain.
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
24 | P a g e
____________________________________________________________________________________________________________
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____________________________________________________________________________________________________________
1. This activity offers close to nature experiences blended with health benefits. __________________________
2. It has the less chance of injury, relatively safe because the feet never leave the climbing surface. ________________
3. TAE BO stands for ________________________________________.
4. ____________ is now the language of people who love to dance for cardiovascular workout.
5. It is considered to be the most natural, safest, easiest and least expensive form of aerobic exercise. ______________
6-17. Enumerate the "Examples of Aerobic Activities"

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18-21. Four Benefits of Running

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22-26. Benefits of Aerobic Dance

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27-40. Make an essay that explains the benefits, advantages and disadvantages of aerobic activity. The essay should be brief and
easy to read.
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25 | P a g e
____________________________________________________________________________________________________________
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• The twelve (12) examples of aerobic activities are Aerobic Dance, Zumba, Running, Walking, Hiking, Jogging, Swimming,
Cycling, Rope skipping, Stair climbing, TAE BO, and Racket sports.

✓ Aerobic Fitness and Muscle Bone Conditioning
https://www.slideshare.net/mobile/caasijoey/grade-11-learning-module-on-aerobic-fitness-and-musclebone-conditioning
TIME COVERAGE
WEEK NO. 9 DAY 9
PART 1: LESSON
CHAPTER 8: NON-AEROBIC ACTIVITY
1. Enumerate some examples of Non-Aerobic Activity.

2. Explain the benefits will you get when performing non-aerobic activity.
3. Differentiate Aerobic and Non-aerobic Activity using the Venn diagram.
• Calisthenics - physical exercises that are done without special equipment

• Sprint - to run or go very fast for a short distance
• Non-aerobic - does not use oxygen to provide energy; helps to improve speed and muscular strength
PART 3: DISCUSSION
✓ Anaerobic or Non-aerobic activity does not use oxygen to provide energy.

✓ It is good for building and strengthening the muscles and bones.
✓ Anaerobic exercises build muscle, which can help the body burn fat even when you are at rest.
26 | P a g e
✓ It does not necessarily help the body's respiratory and circulatory systems. It will improve your speed and muscular
strength.
EXAMPLES OF NON-AEROBIC ACTIVITY

1. Sprinting
➢ It can strengthen your muscles and make them more powerful
➢ You can sprint over various distances, between 60 and 400 m.
➢ Sprinting can help you build up your leg muscles and increase your metabolic rate.
2. Weightlifting
➢ Make your muscles and bones stronger, builds muscle and decreases the risk of arthritis, back pain and osteoporosis.
➢ There are two types of weightlifting: high-intensity fast bursts of weightlifting with heavy weights and circuit training, which
involves some aerobic exercise, and lifting very light weights for a longer period of time.
3. Circuit Training
➢ Often used to improve muscular endurance, circuit training is an efficient way to create an anaerobic workout.
➢ Use very little weight or resistance as you move from exercise to exercise.
➢ Work at a high intensity for 30 to 60 seconds, taking a two or more three-minute recovery break after each circuit.
4. Calisthenics
➢ It is a form of anaerobic exercise that is usually done without weights and helps increase your strength and flexibility.
➢ It is an isotonic exercise that uses your body weight as a resistance force which means they can be done anywhere and
without equipment.
➢ Some examples are push-ups, sit-ups, squats and lunges.
BENEFITS
➢ Helps prevent health problems
➢ Builds and maintains lean muscle mass
➢ Increases bone strength and density
➢ Boosts metabolism
➢ Replace Fat
➢ Reshapes the body and improves appearance
27 | P a g e
Instructions: Compare and contrast the Aerobic and Anaerobic activity using Venn diagram.
1. It helps you to build up your leg muscles and increase your metabolic rate.
2. It uses a very little weight or resistance as you move from exercise to exercise.
3. It will improve your speed and muscular strength.
4. It makes your muscles and bones stronger, builds muscle and decreases the risk of arthritis, back pain and osteoporosis.
5. Some examples of this activity are pus-ups, sit-ups, squats and lunges.
6-9. Examples of Non-Aerobic Activity

6. _______________________
7. _______________________
8. _______________________
9. _______________________
10-15. Benefits of Non-Aerobic Activity

10. _________________________________ 13. _________________________________
11. _________________________________ 14. _________________________________
12. _________________________________ 15. _________________________________
28 | P a g e
• Anaerobic or Non-aerobic activity does not use oxygen to provide energy.
• It does not necessarily help the body's respiratory and circulatory systems. It will improve your speed and muscular
strength.
• The four examples of non-aerobic activities are sprinting, weightlifting, circuit training and calisthenics.
PART 7: REFERNCE LINK

✓ Anaerobic Exercise
https://www.slideshare.net/mobile/isabelarteagaicaza/anaerobic-exercise
TIME COVERAGE
WEEK NO. 10 & 11 DAY 10 & 11
PART 1: LESSON
CHAPTER 9: FESTIVAL DANCE
1. Enumerate the six different festivals that is being celebrated here in the Philippines.
2. Explain the reasons why people celebrate festival.
3. Make their own festival ideas.
• Festival - a special time or event when people gather to celebrate something

• Ati-Atihan - to pretend or to be like the Atis
• Sinulog - like water current movement
• Dinagyang - merrymaking
• Panagbenga - blooming
• Masskara - many faces
PART 3: DISCUSSION
✓ Festival dances are cultural dances performed to the strong beasts of percussion instruments by a community of people
sharing the same culture usually done in honor of a Patron Saint or in thanksgiving of a bountiful harvest.
✓ It may be religious or secular in nature but the best thing about festivals is that they add to the merry-making and festivities
where they are celebrated, the reason why they are called festival dances after all.
✓ Festival dances draw the people's culture by portraying the people's ways of life through movements, costumes and
implements inherent to their place of origin.
✓ Filipinos do festivals primarily to celebrate.
✓ We celebrate our unity amidst the diversity of cultures and we celebrate our industry bringing about a bountiful harvest.
✓ Basically, festivals are form of entertainment that attract foreign and domestic tourists to visit a place eventually leading to
the elevation of the Filipino's quality of life.
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✓ Festival dances are reflection of the unity of the Filipino community that despite the economic, social, environmental.
cultural, and political challenges we face every day, there can be no other race more resilient than ours.
TYPES OF FESTIVAL DANCE IN THE PHILIPPINES
1. Ati-Atihan Festival
• It is celebrated every January, culminating on the month's third Sunday. 800 years old, the festival is known as the eldest
festival in the country and the precursor to both Cebu's famous Sinulog Festival and Iloilo's Dinagyang - all of which are held
today in honor of the Santo Niño.
• Translated, the festival's name means "to pretend or to be like the Atis."
• The Atis, or Aetas as they are also commonly called, are characteristics darker-skinned and of small stature.
• While many Ati-Atihan celebrations take place across the Aklan province, such as in Ibajay and the famous island of
Boracay, the grandest of all takes place in its capital, Kalibo.
How do we celebrate Ati-Atihan?

Since the Churches officially adopted Ati-Atihan Festival, novenas and masses become the essential ingredient of the
ceremony. Before the start of the festival people goes to attend the novenas and masses that is held for Santo Niño, people keep
praying until the end of the festival.
The first day celebration is normally start with the mass, in which there is drum beat people wear Ati-Atihan festival
costume even air is filled with sound of Ati-Atihan music and there is spiritual street dancing (sadsad) and parading of local and
guests who come there to join the festival.
The second day of the festival begun when the first ray of light appears in the sky, festival start with novena. The slogan
"Hala Bira" and "Pwera Pasma" is originally integrated with Santo Niño Ati Festival.
The third day is very important day of the celebration and considered as cheerful and lively day of all the festival
celebration. Almost eighty groups of tribes compete eagerly with each other as there is One Million Philippine peso prize is for the
winner group.
Last moments of the festival starts when people walk behind the street dancers and follow them while holding the bamboo
torches, sculptures and holding paintings of the Child Jesus.
2. Sinulog Festival
• Sinulog Festival or Santo Niño Festival is an annual religious and cultural festival in Cebu.
• Sinulog comes from the Cebuano word "sulog”: which means "like water current movement" which depicts the forward-
backward step of Sinulog dance.
• Sinulog Festival is held every third Sunday of January. For 2020, it falls on the 19th of January. This is why it's highly
recommended to go to Cebu a few days before the Sinulog festival and stay for a couple more to fully experience the
events and also explore the province.
• The Grand Street Parade which is the focal event for Sinulog, normally starts on the third Sunday of January at around 8 or
9 in the morning. On Sunday night, there are pyro musical shows that will treat you to a beautiful display of fireworks.
3. Dinagyang Festival
• Dinagyang is a Hiligaynon word that means "merrymaking".
• Just like the SInulog and Ati-Atihan Festivals, Dinagyang Festival is one of the religious festivities in the Philippines that
celebrates the feast of the Santo Niño and the pact between the Datus and locals.
• Every 4th Sunday of January, the festival transforms the Iloilo City into a massive street party with overflowing drinks and
food.
30 | P a g e
• The most exciting part is that the city hosts a highly competitive Dinagyang Festival contest and grand float parades.
• The Iloilo Dinagyang Festival is a showcase of the rich heritage, colorful history, passionate devotion, and fun-loving spirit of
the Ilonggo people.
• The festival’s major events include the fluvial procession, religious sadsad, and the tribes' dance competition.
4. Panagbenga Festival
• Flower Festival of Baguio
• The word "Panagbenga" is a word from the local Kankaney language, which means "blooming"
• The first festival was held in 1996 and was used as a means of recovering after the devastation that Baguio got from the
earthquake of 1990.
• Some of the nice thing to see in the festival includes floats that are covered mostly with flowers; street dancing with
dancers clads in flower-inspired costumes, that is inspired by the Bendian, an Ibaloi dance of celebration that came from
the Cordillera region.
• As a tradition with most Filipino festivals, a Grand Parade marks the beginning of Panagbenga Festival.
• The parade is normally held on the February 1st, and can begin as early as 8AM.
• A street dancing parade/competition is also a part of the festival, but that event is normally held on the last day of
February, with a magnificent float parade being held on the 1st of March.
• Some of the key events at the Panagbenga Festival include the inaugural parade, the Bazaar, the street dance, and parade
contest as well as the float competition.
• But there are also plenty of other events that will keep you entertained all throughout February - the Panagbenga Cultural
Show, Baguio Blooms Exposition, the Fireworks Display and the Panagbenga Cultural Dance Competition, among others.
5. Moriones Festival
• Is an annual event that is scheduled for the Holy Week, and whose focal point is culture and religion in the heart of the
Philippines.
• The festival is held on a beautiful island known as Marinduque, and which is easily regarded as the heartbeat of the
Philippines.
• The festival is derived from the armor worn by Roman soldiers. In the context of Philippines' festivals, however, the word
makes reference to the locals who play dress up adorning the costumes that Roman soldiers wore in past Biblical times.
• The Moriones Festival is just one of the events during the Holy Week in the Philippines. Other events during this time
period are Senakulo, a theatrical performance that aims to reenact the Passion of Christ, and Via Crucis, another
performance that the depict Christ's experience on his way to crucifixion.
• Keep in mind that these events aren't exclusive the Filipino Culture; they are present in all countries around the world
where Catholicism is the dominant religion.
• Men and women wearing the Roman soldier masks are the Moriones.
• The name comes from the Morion helmets, which were worn in 16th and 17th century Spain.
• The point of the Moriones Festival is not to have fun or dance all night long, the point is to celebrate Christ's humility.
6. Masskara Festival
• It is a fun-festival held every October by locals in Bacolod.
• The name of the festival is derived from the word’s 'mass' for many and 'kara', a local word that translated to 'face'.
• The first thing you will notice is the use of masks worn by the locals, all of which have smiling faces.
• This festival began at a point of crisis following a sharp drop in the global price of sugar, one of Bacolod's key crops.
• The reason for this was that by getting the locals together, it would be possible to sail through the tough times.
31 | P a g e
• "The City of Smiles"

• The first festival was held on October 19, 1980, which is actually the same date of the charter day of the city that year and
later on become a tradition where it was celebrated annually up until to this date.
• The mask was actually influenced by the masked event of Italy known as the Carnal of Venice which came back to tradition
in 1979.
• The mask is as colorful as ever since the beginning of the festival and it just makes sense that some costumes are designed
the same way as well. Depending on the creativity and imagination of the artists, some are made not to contrast with the
mask's design but to compensate it and allows it to stand out more and become noticeable.
ACTIVITY 1: FESTIVAL CHOOSE
Instructions: Choose one of the six festivals that you think would be great to celebrate then give your explanation why you chose
that festival and draw the costume of your chosen festival.
*Use this space provided to answer this activity*
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ACTIVITY 2: MY OWN FESTIVAL

Instructions: Imagine that you're the event's organizer in your city and next month your city will be going to celebrate your fiesta.
How are you going to plan that kind of big event?
THEME:
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DATE & TIME:

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32 | P a g e
VENUE:
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CAPACITY (of person in the venue):

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MINOR EVENTS:
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Schedule for the minor events:

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MAJOR EVENT/S:
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Schedule for the major event/s:

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33 | P a g e
COSTUME FOR THE MAJOR EVENTS: (Drawing and explanation)

*Use this space provided to draw and explain the costume for your major event*
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34 | P a g e
A. Instructions: Answer the following questions. Write your answer on the space provided.
____________________1. It is the Flower Festival of Baguio.
____________________2. It is a Hiligaynon word that means "merrymaking"
____________________3. The slogan "Hala Bira" and "Pwera Pasma" is originally integrated with ____________.
____________________4. The _______________ is just one of the events during the Holy Week in the Philippines.
____________________5. The first Masskara Festival was held on ________________.
____________________6. The first Panagbenga Festival was held in 1996 and was used as a means of recovering after the
devastation that Baguio got from the ________________
____________________7. Translated, the festival's name means "to pretend or to be like the Atis."
____________________8. Festival dances draw the people's culture by portraying the people's ways of life through
______________, ______________ and _____________________. (3 answers but one check only)
____________________9. Sinulog comes from the Cebuano word "sulog”: which means _______________________.
____________________10. The Iloilo Dinagyang Festival is a showcase of the _______________, ________________,
__________________, and ______________ of the Ilonggo people.
B. Instructions. Explain the reasons why people are celebrating their festival in their city.
1. Ati-Atihan Festival
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
2. Sinulog Festival
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
3. Dinagyang Festival
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
4. Panagbenga Festival
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
5. Moriones Festival
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
35 | P a g e
6. Masskara Festival
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
____________________________________________________________________________________________________________
• Festival dances are reflection of the unity of the Filipino community that despite the economic, social, environmental.
cultural, and political challenges we face every day, there can be no other race more resilient than ours.
• Festival dances draw the people's culture by portraying the people's ways of life through movements, costumes and
implements inherent to their place of origin.
• Ati-Atihan is celebrated every January, culminating on the month's third Sunday. 800 years old, the festival is known as the
eldest festival in the country and the precursor to both Cebu's famous Sinulog Festival and Iloilo's Dinagyang - all of which
are held today in honor of the Santo Nino.
• Sinulog Festival is held every third Sunday of January. For 2020, it falls on the 19th of January. This is why it's highly
recommended to go to Cebu a few days before the Sinulog festival and stay for a couple more to fully experience the
events and also explore the province.
• Every 4th Sunday of January, the Dinagyang Festival transforms the Iloilo City into a massive street party with overflowing
drinks and food.
• The word "Panagbenga" is a word from the local Kankaney language, which means "blooming". The first festival was held in
1996 and was used as a means of recovering after the devastation that Baguio got from the earthquake of 1990.
• The Moriones Festival is an annual event that is scheduled for the Holy Week, and whose focal point is culture and religion
in the heart of the Philippines.
• The first Masskara Festival was held on October 19, 1980, which is actually the same date of the charter day of the city that
year and later on become a tradition where it was celebrated annually up until to this date.

✓ Festival dances
https://www.slideshare.net/mobile/chelTobato/festival-dances
✓ Ati-Atihan Festival
https://theculturetrip.com/asia/philippines/articles/how-ati-atihan-festival-honours-philippines-indigenous-peoples
✓ Sinulog Festival
https://guidetothephilippines.ph/articles/history-culture/sinulog-festival-cebu-guide
✓ Dinagyang Festival
https://expertworldtravel.com/philippines/dinagyang-festival/
✓ Panagbenga Festival
https://expertworld.com/philippines/panagbenga-festival/
✓ Moriones Festival
https://expertworldtravel.com/philippines/moriones-festival/
✓ Masskara Festival
https://expertworldtravel.com/philippines/masskara-festival/
36 | P a g e

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P.E.

PROPER ETIQUETTE AND SAFETY IN THE USE OF FACILITIES AND EQUIPMENT

1. Take care in using facilities and equipment.

PART 7: REFERENCE LINK

AEROBIC, MUSCLE AND BONE STRENGTHENING ACTIVITIES

PART 4: ACTIVITY/ APPLICATION

ACTIVITY 1: PHYSICAL ACTIVITY

For example: Push-ups - 50 counts - Muscle strengthening Activity

ACTIVITY 2: LET ME THINK

2. What are the benefits of the physical activities in your body?

PART 5: QUIZZES/ EVALUATION

______1. This activity is also called as cardio exercises.

a. Aerobic activities c. type e. muscle strengthening g. physical activity

11-15. Differentiate aerobic, muscle strengthening and bone strengthening activities.

PART 6: CONCLUSION/ SUMMARY

PART 7: REFERENCE LINK

1. THE ENERGY SYSTEMS

✓ Anaerobic Energy System

✓ Aerobic Energy System

Examples of Anaerobic Exercise (heavy weight lifting and sprinting)

Examples of Aerobic Exercise (walking, jogging and swimming)

2. EAT RIGHT FOR A HEALTHY LIFE

FOUR TYPES OF EATING THAT YOU SHOULD KNOW

1. Fueling for Performance

PART 4: ACTIVITY/ APPLICATION

AEROBIC ENERGY SYTEMS ANAEROBIC ENERGY SYSTEMS

ACTIVITY 2: SELF-CHECK (PART 1)

My Eating Habits Yes/No

ACTIVITY 2: SELF-CHECK (PART 2)

1. Do you have a healthy eating habit? Why do you say so?

3. What eating habits should you continue? Why?

PART 5: QUIZZES/ EVALUATION

________________1. This term means without oxygen or without air.

B. Instructions: Answer the following questions.

PART 6: CONCLUSION/ SUMMARY

PART 7: REFERENCE LINK

1. Enumerate and explain the three types of biomolecules.

Food with carbohydrates

Food with proteins

10-12 Three types of biomolecules

PART 7: REFERENCE LINK

1. Enumerate the effects of bad habits.

EATING HABITS, SLEEP, AND STRESS MANAGEMENT

B. Instructions: Identify what is being asked.

PART 7: REFERENCE LINK

1. Enumerate the different aerobic activities.

• Aerobic - with oxygen or in the presence of oxygen

BENEFITS OF AEROBIC EXERCISE

PHASES OF AEROBIC EXERCISES

LOW IMPACT AEROBIC EXERCISE

HIGH IMPACT AEROBIC EXERCISE

6-10. Give at least five (5) benefits of aerobic exercise.

PART 7: REFERENCE LINK

1. Enumerate the different examples of aerobic activities.

EXAMPLES OF AEROBIC ACTIVITIES

Choreography (creativity & style) 60%

6-17. Enumerate the "Examples of Aerobic Activities"