Professional Documents
Culture Documents
H O P E: Ealth Ptimizing Hysical Ducation 3
H O P E: Ealth Ptimizing Hysical Ducation 3
NOT
Health
Optimizing
Physical
Education 3
1st Semester - Module 3
DANCE
Republic Act 8293, section 176 states that: No copyright shall subsist in any
work of the Government of the Philippines. However, prior approval of the
government agency or office wherein the work is created shall be necessary for
exploitation of such work for profit. Such agency or office may, among other things,
impose as a condition the payment of royalty.
DANCE
Table of Contents
Lesson 6:
Optimizing One’s Health through Physical Fitness
Assessments..................................................................................................................................... 1
What I Need to Know.................................................................................................................................. 1
What’s New: Different Kinds of Physical Activities............................................... 2
What Is It: Methods Used to Assess Physical Activities..................................... 3
What’s More: Methods of Assessing Physical Activity........................................ 4
What Is It: Definition of Terms..................................................................................... 5
What’s More: Case Analysis........................................................................................ 6
What’s New: Initiative, Responsibility, and Leadership Skills…..................... 9
What I Have Learned: Synthesizing your Learning.............................................. 9
What I Can Do: Physical Activity in Physical Education..................................... 10
Lesson 7:
Fitness Career Opportunities.........................................................................................12
What’s In............................................................................................................................. 12
What I Need to Know...................................................................................................... 12
What’s New: Situational Simulation....................................................................... ...13
What Is It: Fitness Career Opportunities .............................................................. 13
Summary ......................................................................................................................... 18
Assessment: (Post-Test)................................................................................................... 19
Key to Answers........................................................................................................................................... 20
References................................................................................................................................................... 21
This page is intentionally blank
II
What I Know
Multiple Choice. Encircle the letter of the best answer from among the given choices.
3. The target heart rate determines whether a person’s heart rate is __________. A.
above the moderate intensity level.
B. below the perceived exertion.
C. within the target zone during the activity.
D. towards maximal exertion.
4. Metabolic Equivalent (MET) is the unit used to measure the amount of oxygen used
by the body during ____________.
A. physical exertion B. physical activity C. physical assessment D. physical
rest
5. Examples of moderate activities are the following, EXCEPT for one. Which one is it?
A. jogging B. brisk walking C. social tennis D. recreational swimming
6. Examples of vigorous activities are the following, EXCEPT for one. Which one is it?
A. Cleaning the windows at home. B. Lifting, Carrying and Digging C. Aerobics D.
Wrestling
7. Examples of light activities are the following, EXCEPT for one. Which one is it?
A. sweeping the floor B. walking slowly C. vacuuming D. washing windows
10. Farrah would like to know the importance of conducting physical activity (PA) in
optimizing one’s health, what should be her goal when assessing physical activity
(PA)?
A. Ask the physical fitness instructor for tips and suggestions.
B. Refer to the nutrition guide and follow the instructions indicated.
C. Conduct an interview to random people and follow their exercise routine for fast
results.
D. Identify the frequency, duration intensity, and types of behaviours performed
during a period of time.
This page is intentionally blank
IV
Lesson
The picture above describes how physical inactivity can have serious implications for
people’s health. Approximately 2 million deaths per year are attributed to physical inactivity,
prompting WHO to issue a warning that a sedentary lifestyle could very well be among the
10 leading causes of death and disability in the world. (Retrieved from
https://www.who.int/mediacentre/news/releases on April 4, 2018).
Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular
diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure,
osteoporosis, lipid disorders, depression and anxiety. According to WHO, 60 to 85% of
people in the world, including teenagers—from both developed and developing countries—
lead sedentary lifestyles, making it one of the more serious yet insufficiently addressed
public health problems of our time. It is estimated that nearly two-thirds of children are also
insufficiently active, with serious implications for their future health. 1
In order to address physical inactivity, there are various physical activities that will
optimize one’s health. However, there is also a need to assess these physical activities. Why
do we have to assess physical activities? It isn’t enough to just come up with a fitness activity
and do it all the time. It is important to know how effective the activity is. Outcomes of
physical activity interventions should be evaluated because this is the only way to determine
whether they are effective. This is the only way to know if your body is improving after
consistent physical activity. Moreover, assessing physical activities can help measure if the
activities are useful in achieving your health goals.
The problem of physical inactivity, along with this substantial associated disease
risks, has been described as pandemic. The question
now is then, how physical activity among children and
adolescents can be increased feasibly, effectively, and
sustainably to improve one’s health both acutely, and
throughout life?
But before we discuss further on that, we will contextualize physicalactivity
assessment as it used in our daily lives and as a routine.
Activity 1. Different Kinds of Physical Activities Table 2. Activities Done Daily
2
Why do we have to assess physical activities? It isn’t enough to just come up with a
fitness activity and do it all the time. It is important to know how effective the activity is.
Outcomes of physical activity should be evaluated and assessed because it is the
only way to determine whether they are effective or not. This is the only way to know if your
body is improving after consistent physical activity. Moreover, assessing physical activities
can help assess if they are useful in achieving your health goals.
The following are some of the methods used to assess the physical activities.
Table 3. Methods Used to Assess Physical Activities in Terms of Intensity
Methods Description and Process
1. Talk Test
This determines the extent a person has
enough breath to be able to speak during
activity.
Low intensity level – should be able to
sing
Moderate Intensity level – should be able
to carry on a conversation
Vigorous Intensity level – too out of
breath to conduct a conversation.
3. Perceived Exertion (Borg Rating This refers to how hard you feel your body is
Scale) working on a scale from 6-20.
3
4. Metabolic Equivalent (MET Level)
A MET is the unit used to measure the amount
of oxygen used by the body during physical
activity.
1 MET = energy (O2) used by the body as
you sit quietly.
Moderate Intensity Activity – 3 to 6 METS
Vigorous Intensity Activity – over 6 METS
Methods for Assessing Physical Activity
Subjective Methods
Subjective methods are simply physical activity assessment methods that depend on
the human perception of human activity. Such methods are predominantly used for
measurement in populations.
Examples:
Self-Report – this can be in the form of physical activity diaries and logs
Recall - this method is usually made up of short simple questionnaires of
5 – 15 item and set to investigate physical activity patterns
Objective Methods
Unlike the subjective methods, objective methods rely on solid data or observations.
These are predominantly used for measurement in individuals.
Examples:
Heart-rate Telemetry – Student wears device that provides data on the heart rate in
response to exercise.
Can be set to record and collect data.
Pedometry - Student wears device that records the number of steps
taken
and estimates the distance covered.
- 10,000 steps is considered equivalent to meeting National
Physical Activity Guidelines.
Accelerometry
- Student wears device to assess the acceleration of the body
in certain directions.
- Provides data on the frequency, duration and intensity of
activity.
Doubly Labelled Water – Technique used to estimate total energy expenditure
accurately, based on the movement of 2 different types of
water found in the body.
4
Direct Observation - Data collected that measures activity in regards to type,
time, place and social setting. This method is very useful for
children and adolescents.
5
D. Sedentary Behaviour – refers to any waking behaviour characterized
by an energy expenditure ≤1.5 metabolic equivalents (METs), while in a sitting,
reclining or lying posture. In general this means that any time a person is sitting or
lying down, they are engaging in sedentary behaviour. Common sedentary
behaviours include TV viewing, video game playing, computer use (collective termed
“screen time”), driving automobiles, and reading.
F. Physical Fitness Plan – This is the written schedule of all the physical
activities you will take part in. Before you begin your physical activities, you will
submit your Plan to your PE and Health teacher, who will review it for considerations.
If your teacher has concerns about any of the activities, your teacher will contact you
or your parents to discuss them. The Plan maybe revised in further assignments.
You will then take part in physical activities and record them in your Physical Activity
Logs, accumulating at least 80 hours of physical activity participation time. This
averages to at least one hour per day, five days per week.
G. Physical Activity Logs – This is where you record the time spent
doing the activities. You will use the information from your logs to set personal goals
related to the type, frequency, intensity and duration (time) of your physical activity.
By keeping track of the data, you will be able to observe your own progress and
achievement.
With the concept given above, let us now test your comprehension. Answer
the activity that follows.
Given below are situations that depict the different methods in assessing
physical fitness activities. Answer the given activity. The first one is done for you.
6
2. Shine sees the need to record
and collect heart rate data before
and after conducting a certain
activity.
From the example given above, it can be understood that Physical Education
assessment must be flexible, with student-centered rubrics based on each student's
starting point. In addition to this, physical education assessment standards are more
holistic. It attempts to ensure students cannot just do a push-up or perform cheer
dance, but can do it correctly and understand how and why they should be doing it.
We will integrate the value of being literate and committed to the physical activity you
are going to indulge with.
7
Below is the sample table of Individualized Fitness Program based on FITT
Principle.
Answer the following questions based on your learning. Be brief and concise.
1. From your own point of view, write down five (5) characteristics of a person
who displays, initiative, responsibility and leadership in fitness activities.
a. ______________________________________________________
b._______________________________________________________
c. ______________________________________________________
d. ______________________________________________________
e._______________________________________________________
2. As a responsible Senior High student, how will you share your knowledge on
the different physical fitness assessments to your fellow students? What is
your ultimate goal towards achieving physical fitness?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
3. In your physical activity log, which intensity level did you spend most of your
time? What do you think is the implication of the result of your physical activity
log towards your health?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
Activity 5: Physical Activity in Physical Education
10
As a responsible Senior High student, you are challenged to make a Physical
Activity Program tailor fit to the exercise and fitness needs of you and your family
members. The table provided below is a sample; you may enhance as to how you
like it. Have fun making and helping your family members stay fit and healthy in this
time of pandemic! Be creative.
Ex.
resistance / / /
training
Zumba / /
1.
2.
3.
4.
5.
6.
7.
8.
9.
10
.
11
Lesson
12
There is an old saying that goes, “if you’re trying to choose a career, one
should think about what you would do if you didn’t have to work”. If you had a million
dollars and you could do anything, what would you do? Your answer to that question,
while maybe not literally the best choice career for you, may give you insight into
what you should do.
Activity 1: Situational Analysis
If you are given the opportunity to be the Secretary of the Department of
Education, enumerate your five (5) point agenda related to fitness career
opportunities and health benefits for the students, teachers and parents.
1) ______________________________________________________________
2) ______________________________________________________________
3) ______________________________________________________________
4) ______________________________________________________________
5) ______________________________________________________________
The answers you have generated is actually a result of your trying to go through the
process towards becoming a person who reflects o your thoughts before making a decision.
Hence the career decision-making skill is a very important step one must consider. It is a set
of individual assessment needed to identify, evaluate and use in the most ethical, efficient
and effective way across all domains, occupations and professions.
13
3. Personal Trainer - Sport Athletic Administration, Sport Retailing,
Management Careers Resort Sport Management
4. Weight Control Counsellor Helps individual track, achieve and
maintain weight loss by monitoring
exercises, create sensible diet plans,
provide support for clients.
Note: To be a weight-loss counsellor,
one needs to have certain education
and training to make it possible for you
to help your clients live a healthier life.
5. Sport Media Careers Journalism, Photography,Writing,
Art, Broadcasting
6. Sports Agent Liaison between client and sports
teams/companies looking for endorsees
Generated by Farrah Alvie F. Ablanque from https://www.slideshare.net/secret/dofEmcbueVO5tE
A job in the fitness industry doesn't just provide you with a wide variety of
exciting career options. It also comes with a whole heap of personal perks, allowing
you to achieve a happy work life balance. Personal trainers and fitness Instructors
can often structure the hours and days they want to work. Clients often like to train
before and after work which may leave you time to go to the beach during the day,
look after the kids, plan you sessions, or catch up on paperwork. You're going to be
making a positive impact on the lives of others while watching people reach their
fitness goals can be very satisfying, especially when you are part of their journey.
You're going to be able to focus more on your own training if you're living and
breathing a fitness job. That means you could very well fit in exercising when you
want, especially if you're a personal trainer with free time between client sessions.
Taking group exercise classes is also a great way to train while you work.
14
1. Goals . What is the fitness advocacy all about? What is it that you want to
achieve?
What do you want the people to feel after the event?
2. Plan a Theme. Build a Team. A successful group effort requires a motivated
team
leader whose members agree upon on clearly defined tasks, set
reachable goals, budget and act with inspiration and purpose.
3. Set Goals. Identify the number of people who will help you, items needed,
and folks pledging to pass along what they have learned to others. 4. Document.
Whether in photos or video and be sure to have participants information form.
5. Reflect. Build moments and reflections. Do processing so the participants will be
able to understand and live by the essence of the advocacy program.
15
Below are hypothetical situations that require your unbiased opinion and educated
judgment. Answer the questions and give your insights to each situation in 2- 3 sentences.
1. You are currently making your individualized fitness exercise routine in Physical
Education and Health. You came along with a standardized fitness program which can be of
great help to design and finish your fitness routine right away.
2. One of your family members is diagnosed with severe obesity. As a fitness advocate,
she asks for your help in weight management.
3. There are a lot of myths out there related to nutrition, fitness, and weight loss. Some
of them even come from seemingly refutable sources. Your friend, Nikki, would like to avail
and be part of the fad.
What I Can Do
Activity 4 : Fast Forward
Imagine your advocacy program has already come to an end. You want to hear
feedback of your clients. Create a special event evaluation form for them to fill out. A sample
format is given below for reference.
16
SPECIAL EVENT EVALUATION FORM
Name of Advocacy/Event: ____________________________________________________
Coordinator In-Charge : _______________________________ Cel No. _______________
Date and Time Held: ________________________________________________________
Place/ Facility : ____________________________________________________________
Theme: _____________________________ Colors: _______________________________
Estimated Attendance : ________ Children ______ Youth ____________ Adult
1. Publicity : Do you think there was sufficient publicity for the event? __________________
2. Equipment: Do you have enough materials to meet the needs of the participants? ______
3. Attire and Costume : Are the participants wearing the appropriate attire for the activity? __
Post Event Survey
5 4 3 2 1
5 4 3 2 1
1. How would you rate the fitness event according to target
health performance and physical activity?
5 4 3 2 1
2. How would you rate the usefulness of this activity in
relation to health and physical fitness?
5 4 3 2 1
3. How would you rate the session in terms of meeting
your expectations?
1. Please identify any specific priority areas for you that could be the focus at future events.
___________________________________________________________________
17
Summary
1. Physical activity provides long-term health benefits for everyone.
2. Outcomes of physical activity should be evaluated and assessed because it is the only
way to determine whether they are effective or not. This is the only way to know if your
body is improving after consistent physical activity. Moreover, assessing physical
activities can help assess if they are useful in achieving your health goals.
5. Accurate estimates of physical activity are essential for advancing research on the health
benefits of physical activity; for understanding patterns and correlates that influence
physical activity behavior; and for evaluating interventions designed to promote physical
activity, improve health, or reduce obesity.
9. Personal trainers and fitness Instructors can often structure the hours and days they
want to work.
10. Fitness is a gift and finding the right fitness tribe can help you create healthy habits that
last a lifetime.
18
Multiple Choice. Encircle the letter of the best answer from among the given choices.
4. Metabolic Equivalent (MET) is the unit used to measure the amount of oxygen used by
the body during ____________.
A. physical exertion B. physical activity C. physical assessment D. physical rest
5. Examples of moderate activities are the following, EXCEPT for one. Which one is it?
A. jogging B. brisk walking C. social tennis D. recreational swimming
6. Examples of vigorous activities are the following, EXCEPT for one. Which one is it?
A. Cleaning the windows at home. B. Lifting, Carrying and Digging C.
Aerobics D. Wrestling
7. Examples of light activities are the following, EXCEPT for one. Which one is it?
A. sweeping the floor B. walking slowly C. vacuuming D. washing windows
8. A method that involves an easy way to estimate intensity of activities is called a _____.
A. Compendium test B. Talk test C. Speed test D. Consumption test
10. Farrah would like to know the importance of conducting physical activity (PA) in
optimizing one’s health, what should be her goal when assessing physical activity
(PA)?
A. Ask the physical fitness instructor for tips and suggestions.
B. Refer to the nutrition guide and follow the instructions indicated.
C. Conduct an interview to random people and follow their exercise routine for fast
results.
D. Identify the frequency, duration intensity, and types of behaviours performed during
a period of time.
family members.
of their respective topic discussed
health assessment and idea on the
opinion and views. depending on the understanding
as this is about Answers may vary on their as this
Answers may vary Program is based
Analysis (What’s New) Physical Activity Answers may vary
Activity 1: Situational D0 Learned Activity
Lesson 2 Activity 5: What I Can 4: What I
19
insights.
Self-report
Subjective Method - 6. D.10
dependent as the Student must be
evaluation Answers may vary.
Answers may vary Learned)
(What I Can Do) (What I Have and
Fast Forward Activity Healthy Activity 3:
4: Brainy
References:
Viray, Patricia. 2020. "Filipino Teens Among Worst In The World For Physical Activity".
Philstar.Com. https://www.philstar.com/headlines/2019/11/22/1970951/filipino-teens among-
worst-world-physical-activity.
"WHO | Physical Inactivity A Leading Cause Of Disease And Disability, Warns WHO".
2020. Who.Int. https://www.who.int/mediacentre/news/releases/release23/en/.
Parrish, Anne-Maree, Mark S. Tremblay, Stephanie Carson, Sanne L. C. Veldman, Dylan Cliff,
Stewart Vella, and Kar Hau Chong et al. 2020. "Comparing And Assessing Physical Activity
Guidelines For Children And Adolescents: A Systematic Literature Review And Analysis."
Industry, The. 2020. "The Perks And Benefits Of Jobs In The Fitness Industry - Fitness Careers".
Fitness Careers. https://www.fitnesscareers.com.au/newsview/the-perks-and-benefitsof-jobs-in-
the-fitness-42.
Grade 12 PE And Health - Health And Dance Related Career Opportunities". 2020.
Slideshare.Net. https://www.slideshare.net/secret/dofEmcbueVO5tE.
Industry, The. 2020. "The Perks And Benefits Of Jobs In The Fitness Industry - Fitness Careers".
Fitness Careers. https://www.fitnesscareers.com.au/newsview/the-perks-and-benefitsof-jobs-in-
the-fitness-42.
For inquiries and feedback, please write or call: