‘Republic ofthe Philippines
lucation
of Edncati
LEYTE NATIONAL HIGH SCHOOL
Senior High Schoo!
> resin sed on training principles to achieve andlor maintainsins
* Selt-assess health-related finess (HRF), statue hares, physical activity
‘assessment participation
THINGS TO KNOW:
Food Fuels for Energy
3; Garbohydrates (CHO) — preferred source of fuel uring exercise (glycogen)
2. Fat— concentrated fuel used during rest and Prolonged subOmaximal exercise
3. Protein — used for growth and repair (noglgitie wee ‘during exercise)
Energy Is the ablity or capacity to do work and ie measured in calories or joules.
‘There are three energy systems:
1 ATP or Adenosine Triphosphate — an organic compound that provides
Taney te tive many processes in lving celle such ae, pune contraction,
erve impuise propagation,
Sivcolytic System — the breakdown (ysis) of glucose and consists of a series
MAINE long, slow distance can fi
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Aerobic vs Anaerobic
‘Aerobic exercise is any type of cardiovascular conditioning or "cardio", During the
cardiovascular conditioning, your breathing and heart rate increase for a sustained
period of time. Oxygen is your main energy source during aerobic workouts, therefore
Oxidative System energy is used.
Benefits of Aerobic Exercises:
Reduce risk of heart attack
Reduce risk of ype 2 diabetes
Recue risk of stroke
Help lose weight and keep it off
Help {ower and contro! biood pressure
Increase stamina and reduce fatigue during exercise
Activates immune systems, making you less likely to get colds or fu
‘Strengthens the heart
Boosts mood
Help you lve longer than those who doesn't exercise
KKK 6 46065
Anaerobic exercises involve quick burst of energy and are performed at maximum
‘effort for @ short time. The energy system used are the ATP end Glycolytic System.
Benefits of Anaerabie Exercises:
Build muscles
~ Lose weight
~ Maintain muscle mass as you age
¥. Strengthens bones
~ Burs fat
Increase stamina for daily activities like hiking, dancing or playing
yen tt
Note to Teachers: Read the following instructions to the leamers as part of the
psychosocial activity at the same time a sample sctivity for anaerobic activity.
Prepare a solemn music background for this activity.LEYTE NATIONAL HIGH SCHOOL
Senior High School
ACTIVITY SHEET IN PHYSICAL EDUCATION in HEALTH 12
OBJECTIVE:
‘The learner leads dance events with proficiency and confidence resulting in independent pursuit
‘and in influencing others
Posttively.
ACTIVITY 1.1
Understands the importance of assessing Health related fitness to identify the possible
barriers to physical activity
1. What are the ways on how to self-assess health related fitness goal?
ANSWER:
2. What are five areas of health-related fitness?
ANSWER:
3. How do you self-assess health related fitness?
ANSWER:
4. What is Traditional folk dance and Ethnic Dance?
‘ANSWER:
ACTIVITY 1.2
Perform the following:
Cardiorespiratory fitness:
‘Twelve-minute walk/run test to calculate a predicted maximal oxygen consumption test
(VOsmax/VO;peak).‘Muscular strength and endurance:
‘One-minute push-ups.
One-minute, bent-knee sit-ups.
Leg-bend test.
Flexibility: Sit and reach test. Shoulder flexibility test.
Balance: Stork stand test.
PREPARED BY:
MANSUETO S. PACA-ANAS JR
PE. Teacher
NOTED BY:
ALDIM B, RODA, MaEd.
‘Ass. Principal/SHS
RECOMMENDING APPROVAL:
BASILISA D. NEGRU
‘School Prinicipal
APPROVED BY:
ILO M. EDER, PhD.
PSDS/SHS Coodinator