Pe and Health 12 q3 Module 3a PDF

12
12
SENIOR HIGH SCHOOL
Physical Education
and Health 4
Quarter 3 – Module 3a
Physical Fitness
NegOr_Q3_PEH12_Module3a_V2
Physical Education and Health 4 – Grade 12
Alternative Delivery Mode
Quarter 3 – Module 3a: Physical Fitness
Second Edition, 2021
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Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio
Development Team of the Module

Writer: Jose Lowel L. Bayon-On
Editors: Jaymar R. Kinkito; Sheena Grace B. Alabata; Maria Teresa S. Bernal
Reviewer: Jaymar R. Kinkito
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Nilita L. Ragay, EdD Elmar L. Cabrera
Dan P. Alar, EdD
Printed in the Philippines by ________________________
Department of Education –Region VII Schools Division of Negros Oriental
Office Address: Kagawasan Ave., Daro, Dumaguete City, Negros Oriental

Tele #: (035) 225 2376 / 541 1117
E-mail Address: negros.oriental@deped.gov.ph
Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our dear learners, can
continue your studies and learn while at home. Activities, questions, directions,
exercises, and discussions are carefully stated for you to understand each lesson.
Each SLM is composed of different parts. Each part shall guide you step-by-step as
you discover and understand the lesson prepared for you.
Pre-tests are provided to measure your prior knowledge on lessons in each SLM. This
will tell you if you need to proceed on completing this module or if you need to ask
your facilitator or your teacher’s assistance for better understanding of the lesson. At
the end of each module, you need to answer the post-test to self-check your learning.
Answer keys are provided for each activity and test. We trust that you will be honest
in using these.
In addition to the material in the main text, Notes to the Teacher are also provided to
our facilitators and parents for strategies and reminders on how they can best help
you on your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part of this
SLM. Use a separate sheet of paper in answering the exercises and tests. And read
the instructions carefully before performing each task.
If you have any questions in using this SLM or any difficulty in answering the tasks in
this module, do not hesitate to consult your teacher or facilitator.
Thank you.
0i
Physical fitness refers to the ability of your body system to work
together efficiently to allow you to be healthy and perform activities in daily
living. To be physically healthy, you should engage daily in physical activities
as possible with less effort.
Some people today spend most of their time on their computers and
gadgets while some give time to do an exercise. In this module, we will tackle
how you turn your physical inactivity into physical activity to make yourself
physically fit.
What I Know
PRE-TEST
DIRECTION: Choose the letter of the correct answer. Write your answer in your
notebook.
1. It refers to the bodily movement produced by skeletal muscles that requires

energy expenditures.
A. Physical Activity C. Physical Fitness
B. Physically Fit D. Physical Inactivity
2. We can identify a person who is ___________________if he/she did not get the
recommended level of regular physical activity.
B. Physically Fit D. Physical Inactivity
3. It is a form of physical exercise that combine rhythmic exercise with stretching and
strength training routines to improve all elements of fitness.
A. Aerobic physical activity C. Muscle-strengthening physical activity
B. Bone-strengthening activity D. Stretching
4. It refers to an increase in skeletal muscle strength, power, endurance, and mass.
5. It produces an impact or tension force on the bones, promoting bone growth and
strength.
6. It is a form of physical exercise in which a specific muscle or tendon is deliberately
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flexed to improve the muscle’s felt elasticity and achieve comfortable
muscle tone.
7. The body of physically fit people can sufficiently and efficiently supply fuel or
oxygen to the muscles during physical activities via the circulatory & respiratory
systems.
A. Body Composition C. Flexibility
B. Cardiovascular-respiratory Fitness D. Muscle Fitness
8. This refers to one’s ability to use muscles for physical activities
9. This refers to a person’s ability to move his or her joints smoothly through a
complete range of motion
10. This refers to the measurement of the relative amounts of a person’s body fat,
muscle, bone, and water.
What’s In
Task 1: Do the following exercises and record your performance based on the table
below. Write your answer in your notebook.
1. Push up(men)/squat(women) ________ 6. Walking________

2. Curl- up_______ 7. Jogging_______
3. Sit and reach_______ 8. Jumping jack________
4. Plank_______ 9. Side Plank _______
5. Long jump_______ 10. Wall push up ______
Numbers Miles/kilometer Result

30 or more for men/ 25 or 1.46 miles (2.35 km) Excellent
more for women or more
25 to 29 for men/ 20 to 24 1.33 to 1.45 miles Good
for women (2.14 to 2.33 km)
20 to 24 for men/ 15 to 19 1.32 to 1.26 miles Fair
for women (2.12 to 2.03 km)
19 or less for men/ 14 or 1.25 miles (2.01 km) Poor
less for women or less
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What’s New
Four Types of Exercise Can Improve Your Health and Physical Ability
In our day-to-day routine such as starting from waking up in the morning,

making a bed, preparing and eating a healthy breakfast, watering plants, going to
work, doing exercise, etc., are considered to be part of physical fitness.
“Physical Fitness is a state of health and well-being and, more specifically, the
ability to perform aspects of sports, occupations, and daily activities. Physical fitness
is generally achieved through proper nutrition, moderate-vigorous physical exercise,
and sufficient rest.” (Introduction to Nutrition and Physical Fitness, 2020)
We can say that you are physically active if you engage in bodily movement
produced by skeletal muscles that requires energy expenditures. On the other hand,
we can identify a person who is physically
inactive if he/she did not get recommended
level of regular physical activity.
When in regular physical activity or

planning your physical activity routine, you
need to know the types of physical activity
that you should engage in.
There are Four Types of Physical
Exercise according to National Institute on
(Scott, 2017) Aging. (NIA, 2021)
TYPES MEANING BENEFITS

Endurance Exercise It is often referred to as It improves the health of
aerobic, increasing your your heart, lungs, and
breathing and heart rates. circulatory system. They
also can delay or prevent
many diseases that are
common in older adults
such as diabetes, colon
and breast cancers, heart
disease, and others.
Strength Exercise It increases bone strength It helps you stay
and muscular fitness. independent and make
everyday activities feel
easier. Keeping your
muscles strong can help
with your balance and
prevent falls and fall-
related injuries.
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Balance Exercise It involves doing It helps to prevent falls, a
exercises that strengthen common problem in older
the muscles that help adults that can have
keep you upright, serious consequences.
including your legs and
core.
Flexibility Exercise It is a key component to It helps prepare the
preventing injury. muscles for exercise.
What is It
Health-Related Physical Fitness
Now that you know the benefits when you prioritize physical fitness. Let us now
go deeply about fitness and how you can go in achieving it.
“There are five components of physical fitness. They are the blueprint for the
American College of Sports Medicine's (ACSM's) physical activity guidelines and
serve as a helpful tool for organizing and executing your well-balanced workout
routine” (Williams, 2020).
➢ Cardiovascular-Respiratory Fitness - It refers to your body's ability to

efficiently and effectively intake oxygen and deliver it to your body's tissues by
way of the heart, lungs, arteries, vessels, and veins.
➢ Muscular Endurance is one of two factors contributing to overall muscular
health. Think of muscular endurance as a particular muscle group's ability to
continuously contract against a given resistance.
➢ Muscular Strength refers to the amount of force a particular muscle group can
produce in one, all-out effort.
➢ Flexibility- It refers to the range of motion you have around a given joint.
➢ Body Composition - This refers to the measurement of the relative amounts
of a person’s body’s fat, muscle, bone, and water.
Barriers to Physical Activity
An article by Lowe(n.d.) from Physiopedia, emphasizes that “nowadays, there

are technological advances and conveniences that make our life easier and less
active. It refers to the barriers to physical activity. Understanding these common
barriers and creating strategies to overcome them may help make physical activity
become part of daily life”.
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Personal Barriers
Lowe (n.d.) added in her article, “a 2013 study that aimed to identify the external
and internal barriers to physical activity and exercise participation among middle-aged
and elderly individuals the most common external barriers among the middle-aged and
elderly respondents were 'not enough time', 'no one to exercise with' and 'lack of
facilities'. The most common internal barriers for middle-aged respondents were 'too
tired', 'already active enough', 'do not know how to do it and 'too lazy', while those for
elderly respondents were 'too tired', 'lack of motivation' and 'already active enough'.”
Environmental Barriers
She also introduces that, “the environment in which we live has a great
influence on our level of physical activity. Many factors in our environment affect us.
Obvious factors include the accessibility of walking paths, cycling trails, and recreation
facilities. Factors such as traffic, availability of public transportation, crime, and
pollution may also have an effect. Other environmental factors include our social
environment, such as support from family and friends, and community spirit. It is
possible to make changes in our environment through campaigns to support active
transportation, legislation for safer communities, and the creation of new recreation
facilities”.
How do we solve the common barriers to adopting a physically active lifestyle?
According to Lowe (n.d.),” health care professionals can help to identify barriers
to exercise and make suggestions for how they can overcome these barriers”.
The Centers for Disease Control and Prevention makes suggestions for
overcoming physical activity barriers:
Barrier Solution
I do not have the Prioritize activities and cut back some time from the non-
time essential activities to be able to exercise.
Make a physical activity diary and analyze which part of the
I am always tired day you have more energy and schedule your workout around
that period.
Read journals and articles on the best practices as well as
I do not know how ask people who have been successful at adopting a healthy
behavior.
I do not have Numerous exercise regimes are not expensive such as
enough money running and swimming.
I do not feel Inform family and friends about the new behavior or join an
support activity club that has the same interests.
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Create a list of pros and cons of the positive behavior that will
I am not motivated serve as a reminder; Focus on changing the behavior instead
of the outcome and write a SMART goal.
Identify what triggers the backslide and consciousness when

I lack willpower
it happens; implement a reward system.
I easily get Avoid negative self-talk and replace them with encouraging
discouraged words.
What’s More
The Importance of Physical Fitness
In the article cited on the website of Mana Medical Associates (n.d.), “physical
activity and exercise are important to everyone. Children, adolescents, and adults of
all ages need regular physical activity. Physical activity promotes good health, and you
should stay active throughout all stages of your life regardless of your body type or
BMI. Understanding the benefits of physical fitness and knowing how active you
should be can help you maintain good health and improve your overall quality of life.
Here are a few benefits of regular physical activity that demonstrate the importance of
physical fitness”.
Save money
According to the Centers for Disease Control and Prevention, chronic diseases
cause 7 out of 10 deaths in the U.S. and treating chronic diseases accounts for 86%
of U.S. healthcare costs. While some diseases cannot be prevented, you can reduce
your risk for certain diseases – such as heart disease and diabetes – by reducing risky
behaviors and living a healthy lifestyle.
Making healthy choices, such as engaging in
regular physical activity, can reduce your risk for
many health issues and complications that can
result in expensive medical care. (Mana Medical
Associates, n.d.)
Increase your life expectancy

Numerous studies have shown that
regular physical activity increases life
expectancy and reduces the risk of premature (Crouch, 2019)
mortality. There’s not a magic formula that
translates hours of physical activity into hours of life gained, but research suggests
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that people who are more active tend to be healthier and tend to live longer. (Mana
Medical Associates, n.d.)
Reduce your risk of injury

Regular exercise and physical
activity increase muscle strength, bone
density, flexibility, and stability. Physical
fitness can reduce your risk for and
resilience to accidental injuries, especially
as you get older. For example, stronger
muscles and better balance mean that
you’re less likely to slip and fall, and
stronger bones mean that you’re less likely
Shapiro, (n.d.) to suffer bone injuries should you take a
tumble. (Mana Medical Associates, n.d.)
Improve your quality of life

A sedentary lifestyle and a lack of physical activity can take a toll on a person’s
body. Physical inactivity is associated with an increased risk for certain types of
cancer, numerous chronic diseases, and mental health issues. Exercise, however, has
been shown to improve mood and mental health and provides numerous health
benefits. Of course, physical fitness also allows you to do things that you may not
otherwise be able to do. (Mana Medical Associates, n.d.)
Stay active
Staying active and healthy allows
you to do activities that require a certain
level of physical fitness. For example,
hiking to the top of a mountain is a
rewarding experience that instills a sense
of accomplishment and provides
spectacular scenery, but some people
cannot experience this due to fitness
limitations. (healthyeating, n.d.)
But even walking around the zoo with
your family or playing on the playground with your children can be challenging for
those who neglect physical activity for extended periods of time. Being active means
that it’s easier to stay active as you get older. (Mana Medical Associates, n.d.)
Improve your health

There are numerous health advantages to physical fitness. Regular exercise and
physical activity promote strong muscles and bones. It improves respiratory,
cardiovascular health, and overall health. Staying active can also help you maintain a
healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your
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risk for some cancers. In other words, staying active is a crucial part of maintaining
good health and wellness. (Mana Medical Associates, n.d.)
Task 2: Direction: Give and reflect on at least five activities that you can perform at
home that may result in you becoming physically active. Follow the example below:
Activities Minutes/Hours Reflection

I can sleep easily and
Jogging 1 hour make myself alert in all
the things I do.
What I Have Learned
Direction: Give what is being asked below. Write your answers in your notebook.
THINGS YOU FOUND OUT
3
INTERESTING THINGS
2
QUESTION YOU STILL HAVE
1
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What I Can Do
Task 3: Performance Task: Make a poster or painting regarding on, “The

Importance of Physical Fitness”. Use a long bond paper. Criteria for grading are
given below.
Relevance of the Theme 30%

Originality 25%
Creativity 20%
Color Harmony 15%
Visual Impact 10%
TOTAL 100%
Assessment
Direction: Read and understand the statements carefully. Choose the letter of the
correct answer. Write your answer in your notebook.
1. The body of a physically fit person can sufficiently and efficiently supply fuel or
oxygen to the muscles during physical activities via the circulatory & respiratory
systems.
2. This refers to one’s ability to use muscles for physical activities
3. This refers to a person’s ability to move his or her joints smoothly through a complete
range of motion
4. This refers to the measurement of the relative amounts of a person’s body’s fat,
muscle, bone, and water.
5. It refers to the bodily movement produced by skeletal muscles that requires energy
expenditures.
B. Physical Inactivity D. Physically Fit
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6. We can identify a person who is ___________________if he/she did not get the
recommended level of regular physical activity.
A. Physically Active C. Physical Fitness
B. Physical Inactive D. Physically Fit
7. It is a form of physical exercise that combines rhythmic exercise with stretching and
strength training routines to improve all elements of fitness.
8. It increases skeletal muscle strength, power, endurance, and mass
9. It produces an impact or tension force on the bones, promoting bone growth and
strength.
10. Is a form of physical exercise in which a specific muscle or tendon is deliberately
flexed to improve the muscle’s felt elasticity and achieve comfortable muscle tone.
II. Write T if the statement is true and F if the statement is false. Write your answers in
your notebook.
_____1. If you engage in physical activities, you can save money.
_____2. Regular physical activity increases life expectancy and reduces the risk of
premature mortality.
_____3. Physical fitness also allows you to do things that you may not otherwise be
able to do.
_____4. Physical Inactivity can give us a long and productive life.
_____5. Being physically fit is not important to everyone.
_____6. Regular exercise and physical activity increase muscle strength, bone
density, flexibility, and stability.
_____7. Physical activity and exercise are important for everyone.
_____8. Staying active and healthy allows you to do activities that require a certain
level of physical fitness.
_____9. Staying active can also help you maintain a healthy weight, reduce your risk
for type 2 diabetes, heart disease, and reduce your risk for cancer. In other
words, staying active is a crucial part of maintaining good health and wellness.
_____10. Physical activity promotes good health, and you should stay active
throughout all stages of your life regardless of your body type or BMI.
Additional Activity
Direction: In your notebook, research and give another five (5) more examples each
on environmental and physical barriers of physical activity.
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Answer Key
A 10.
B 9.
What have I learned Answer may vary
C 8.
B 7. Task 5 Answer may vary
D 6. What’s more
B 5.
C 4. Task 4 Answer may vary
A 3. What’s new
D 2.
A 1.
Task 2 Answer may vary
Pre- Assessment Task 1 Answer may vary
What’s in
10. T D 10.
9. T B 9.
8. T C 8.
7. F A 7.
6. T B 6.
5. F A 5.
4. F A 4.
3. T D 3.
2. T D 2.
1. T B 1.
II. I.
Assessment
References
(NIA), NIH National Institute on Aging. 2021. https://www.ncoa.org/. January 29. Accessed
December 14, 2021. https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-
health-and-physical-ability.
Crouch, Michelle. 2019. https://www.aarp.org/. January 8. Accessed December 14, 2021.

https://www.aarp.org/health/healthy-living/info-2019/exercise-longevity-wellness-
benefits.html.
Jr., James Scott. 2017. https://www.scottfreeclinic.org/. April 12. Accessed December 14, 2021.
https://www.scottfreeclinic.org/2017/04/12/four-types-of-exercise-for-a-well-rounded-
personal-fitness-program/.
Lowe, Rachael. n.d. https://www.physio-pedia.com/. Accessed December 14, 2021.

https://www.physio-pedia.com/Barriers_to_Physical_Activity.
SHAPIRO, MORGAN. n.d. https://blog.nasm.org/. Accessed December 14, 2021.

https://blog.nasm.org/behavior-change-and-motivation/how-to-make-health-and-fitness-a-
lifestyle.
Williams, Laura. 2020. https://www.verywellfit.com/. April 03. Accessed December 14, 2021.
https://www.verywellfit.com/the-components-of-fitness-4154074.
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For inquiries or feedback, please write or call:
Department of Education – Schools Division of Negros Oriental

Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental
Tel #: (035) 225 2376 / 541 1117

Email Address: negros.oriental@deped.gov.ph
Website: lrmds.depednodis.net
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Published by the Department of Education

Development Team of the Module

Printed in the Philippines by ________________________

Department of Education –Region VII Schools Division of Negros Oriental

Office Address: Kagawasan Ave., Daro, Dumaguete City, Negros Oriental

1. It refers to the bodily movement produced by skeletal muscles that requires

1. Push up(men)/squat(women) ________ 6. Walking________

Numbers Miles/kilometer Result

In our day-to-day routine such as starting from waking up in the morning,

When in regular physical activity or

TYPES MEANING BENEFITS

Health-Related Physical Fitness

➢ Cardiovascular-Respiratory Fitness - It refers to your body's ability to

Barriers to Physical Activity

An article by Lowe(n.d.) from Physiopedia, emphasizes that “nowadays, there

Identify what triggers the backslide and consciousness when

The Importance of Physical Fitness

Increase your life expectancy

Reduce your risk of injury

Improve your quality of life

Improve your health

Activities Minutes/Hours Reflection

What I Have Learned

THINGS YOU FOUND OUT

Task 3: Performance Task: Make a poster or painting regarding on, “The

Relevance of the Theme 30%

Crouch, Michelle. 2019. https://www.aarp.org/. January 8. Accessed December 14, 2021.

Lowe, Rachael. n.d. https://www.physio-pedia.com/. Accessed December 14, 2021.

SHAPIRO, MORGAN. n.d. https://blog.nasm.org/. Accessed December 14, 2021.

Department of Education – Schools Division of Negros Oriental

Tel #: (035) 225 2376 / 541 1117

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1. Push up(men)/squat(women) 6. Walking