JUSTICE CECILIA MUÑOZ PALMA SENIOR HIGH SCHOOL

Paseo del Carmen St., AMLAC Ville Subdivision Payatas B Quezon City
SELF-LEARNING MATERIAL IN
HOPE – Grade 11
st
1 Semester: Quarter 1, Week 1&2
LESSON No.: 1
LESSON TITLE: COMPONENTS OF PHYSICAL EDUCATION
Learning Competency:
 Self-assesses health related fitness (HRF) status, barriers to physical activity
assessment participation & one’s diet. PEH11FH-Ig-i-6
 Recognizes the value of optimizing one’s health through participation in physical
activity assessments. PEH11 FH-ld-t-14

EXPECTATIONS LOOKING BACK

At the end of the lesson, you should be able Directions: Prepare a table with two columns
to: on a sheet of paper like the one below. List
a. Explain why Physical Education is down the most frequent activities you did in the
important. past and the ones you do at present. Write as
b. Understand the importance of physical many as you can.
fitness to one’s life.
c. Identify the different component of physical When I was a kid, I Now I’m a young
fitness and how can we use them in our used to… adult, I do
everyday life. 1. Play “Tumbang 1. Jog 20 minutes
Preso” every morning
PRETEST 2. 2.
Choose the letter of the best answer. Write 3. 3.
the chosen letter on a separate sheet of
paper.
1. It is the ability of the heart, lungs, blood INTRODUCTION
vessels, and blood to work efficiently and
supply oxygen to the body. WHAT IS PHYSICAL EDUCATION?
A. Body Composition
It is an important segment of general
B. Cardiovascular Endurance
education which aims to contribute to the total
C. Flexibility
2. It is the ability to change body positions development of the learner through
quickly and keep the body under control when participation in selected vigorous activities.
moving. It provides opportunity to acquire
A. Agility B. Balance C. Coordination
lifelong skills that are essential to his physical,
3. It is the ability to combine strength with
mental, social and emotional development.
speed while moving.
A. Power B. Speed C. Reaction Time
4. It is the ability of muscles to lift a heavy WHY IS PHYSICAL EDUCATION
weight or exert a greater force at once. IMPORTANT?
A. Cardiovascular Endurance
B. Muscular Endurance 1. Regular Fitness Activity
C. Muscular Strength Regular fitness activity helps students
5. It is the combination of all the tissues that maintain fitness, develop muscular strength
make up the body such as bones, muscles, and improve cardiovascular health. A regular
organs, and body fat. fitness activity improves the absorption of
A. Agility B. Body Composition C. Flexibility
nutrients by the body, improves digestive
6. It is the ability to keep the body in a steady
processes and increases physiological
position while standing and moving.
A. Balance B. Coordination C. Power processes.
7. It is the ability to move all or part of the body 2. Builds Self-Confidence
quickly. Physical Education provides a positive
A. Muscular Strength B. Reaction C. Speed
influence on a student's personality, character
8. It is the ability to use muscles for a long
and self-esteem. In addition, the team-
period of time without tiring
A. Body Composition building process enhances communication
B. Cardiovascular Endurance skills, and the skills required to get along and
C. Muscular Endurance cooperate with students of varying ethnic
9. It is the ability to use your joints fully backgrounds and personalities.
through a wide range of motion.
3. Develops Motor Skills
A. Agility B. Balance C. Flexibility
10. It is the ability of the different parts of the Development of motor skills and the
body to work together when performing an enhancement of reflexes. Hand-eye
activity. coordination is improved, as well as good body
A. Coordination B. Power C. Speed movements, which helps in the development of
a healthy body posture.
4. Health and Nutrition Activities done by the skeletal muscles that
Physical education teaches students the utilize energy are called Physical Activities.
importance of physical health. High school is Activities you are doing at home or in school are
an age where students misinterpret the considered to be physical activity. It is
meaning of "overweight" and eating disorders classified into 4 domains: occupational,
prevail. Physical health and education informs domestic, transportation, and leisure time.
students on sound eating practices and the
1. Occupational – These are the activities you
essential guidelines for nutrition.
do at your workplace (i.e. lifting computers and
5. Relieves Stress books, going your friend’s desk, or preparing
High school students have substantial lunch at the pantry).
amounts of stress due to curriculum,
2. Domestic – These are the activities you do
homework, families and peer pressures.
at home (i.e. washing clothes and dishes,
Involvement in sports, recreational activities
gardening, carpentry, baking, or cleaning the
or other forms of physical fitness offer a
house).
method of stress relief.
3. Transportation – These are the activities
Health Related Fitness
that involve travelling (i.e. riding a jeepney,
This is primarily associated with disease tricycle, motorcycle, or bikes).
prevention and functional health. Participating
4. Leisure Time – These are the activities you
in regular health-related fitness helps you
do during recreational activities (i.e. playing,
control your weight, prevents diseases and
swimming, hiking, or craft making).
illness, improves mood, boosts energy, and
promotes better sleep.
Health Related Fitness Components
1. Body Composition – The combination of all
the tissues that make up the body such as
bones, muscles, organs and body fat.
2. Cardiovascular Endurance – The ability of
the heart, lungs, blood vessels, and blood to
work efficiently and to supply the body with
oxygen.
3. Flexibility – The ability to use joints fully
through a wide range of motion.
4. Muscular Endurance – The ability to use
muscles for a long period of time without tiring.
5. Muscular Strength – The ability of the
muscles to lift a heavy weight or exert a lot of
force one time
Skills Related Fitness Components
1. Agility – The ability to change body positions
quickly and keep the body under control when
moving.
2. Balance – The ability to keep the body in a
steady position while standing and moving.
3. Coordination – The ability of the body parts
to work together when performing an activity.
4. Power – The ability to combine strength with
speed while moving.
5. Reaction Time – The ability to move quickly
once a signal to start moving is received.
6. Speed – The ability to move all or a part of
the body quickly.

PERFORMANCE TASK
HEALTH-RELATED FITNESS TEST. TAKE A
VIDEO WHILE DOING THE FOLLOWING
ACTIVITIES AND SUBMIT IN OUR GOOGLE
CLASSROOM.
A. BODY COMPOSITION
Compute your Body Mass Index.
Procedure:
a. Lie down on the mat. Face down in
standard push-up position.
b. FOR BOYS: Straighten the arms, keeping
the back and knees straight, then lower the
arms. FOR GIRLS: With knees in contact with
the floor, straightens the arms, keeping the
back straight, then lowers the arms.
c. Perform as many repetitions as possible in 1
minute.

POST TEST

Students will take a short quiz using google

form application.

REFERENCES

https://education.gov.gy/web/index.php/teac
hers/tips-for-teaching/item/2021-importance-
of-physical-education-in-high-school
B. FLEXIBILITY
Zipper Test Right & Left Shoulder - To test https://www.teacherspayteachers.com/Produ
the flexibility of the shoulder girdle ct/Health-Related-Components-of-Fitness-
Procedure Poster-for-PE-Class-9-color-variations-4530894
a. Stand erect.
b. Raise your right arm, bend your elbow, and https://www.teacherspayteachers.com/Produ
reach your back as far as possible. To test the ct/PE-Poster-POINTING-OUT-PE-Health-
right shoulder, extend your left arm down and Related-Components-of-Fitness-4727057
behind your back, bend your elbow up across
your back, and try to reach/across your http://youtube.com/watch?v=xkJeE6-
fingers over those of your right hand as if to lHoQ&t=25s
pull a zipper or scratch between the shoulder
blades.
c. To test the left shoulder, repeat the
procedures a and b with the left hand over the
shoulder.

C. CARDIOVASCULAR ENDURANCE
3-minutes Step Test - To measure
cardiovascular endurance
Equipment: Step (10-12 inches)
Procedure:
a. Stand at least one foot away from the step
or bench with trunk erect and eyes looking
straight ahead.
b. The first step of the sequence should be
alternate. Step up and down at the
step/bench for 3 minutes. Observe proper
breathing (inhale through the nose, exhale
through the mouth).
c. Immediately after the exercise, stand and
locate your pulse, start to get the heart rate.
Don’t talk while taking the pulse rate.
d. Count the pulse beat for 10 seconds and
multiply it by 6.

D. STRENGTH
1 min Push-Ups - to measure strength of the
upper extremities.
Equipment: Exercise mats or any clean mat.