GIYA

(Guided, Integrated, Yearning Activities)

For SHS LEARNERS
Physical Education and Health 11
First Semester Week 1-5
MELC1: Self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet. PEH11FH-IIg-i6
MELC 2: Sets FITT goals based on training principles to achieve and/ or maintain
HRF. (PEH11FH-Iii-j-7)
MELC 3: Engages in moderate to vigorous physical activities (MVPAs) for at least 60
minutes most days of the week in a variety of settings in-and out- of school. (PEH11FH-
IIa-t-8)
Objectives: At the end of the discussion, the learners are expected to:
1. Assess and evaluate health-related fitness (HRF) status.
2. Give solutions in overcoming barriers to any physical activity.
3. Create a healthy diet menu plan for a day.
4. Define FITT as a principle of designing exercise program.
5. Create program following the FITT principle.
6. Differentiate moderate activities from vigorous activities.
7. Perform moderate to vigorous physical activities.

Written by:
Genalyn Araneta-Domangcag
SHS-Buug National High School

i
WEEK 1
I. Mini Lesson : Exercise for Fitness
Hello! Have a good day. Are you excited to be fit and fab? Let’s talk about
fitness. But before that, a short overview about the difference between Physical
activity and Exercise is important for you to be guided with our topic.

Physical activity –is defined as bodily movements produced by the skeletal muscles
that lead to energy expenditures.
Four Domains
 Occupational-these are work-related activities
 Domestic-these are activities done at home such as household
chores.
 Transportation-these are activities for travelling or commuting.
 Leisure time-these are activities for recreation.
Exercise- is a type or subcategory of physical activity. Therefore, it is incorrect to
use physical activity interchangeably with exercise because not all physical activities
may be classified as exercise.
-it is planned, structured, repetitive bodily movements that someone engages
in for the purpose of improving or maintaining physical fitness or health

Today, you will going to learn the importance of assessing our physical fitness
status and have them compare with that of specific standards. Are you ready? Let’s
start!

Health-Related Physical Fitness

Health-related physical fitness is also called functional fitness because it helps

ensure that a person will be able to function effectively and meet the demands and
tasks of everyday life.
There are three main components of health-related fitness:
1. Cardiovascular-respiratory endurance
-also known as aerobic power; refers to the ability of circulatory and respiratory
systems to send oxygen to muscles over an extended period. Activities like
distance running and swimming require good cardio-respiratory endurance.
2. Muscular fitness-this is classified as muscular strength, muscular endurance,
and flexibility.
a. Muscular strength – this refers to the single maximum amount of force a
muscle can exert against some resistance. Activities that need good strength are
lifting heavy weights and pushing and pulling a heavy box.
b. Muscular endurance – this refers to the capacity to move one’s body or an
object without tiring. Some activities that require muscular endurance include wall
climbing and pull-ups.
c. Flexibility – this refers to the ability to move a joint smoothly through its
complete range of motion that allows a person to do bending movements without
incurring injury.
3. Body composition- this refers to the measurement of body fat and muscle mass
in the body. Body composition metrics that are commonly used include body mass
index (based on weight and height), skinfold measures (which estimate body
fatness), and body measurements such as waist and hip circumference.

1
II. Facilitating Activities
“How Fit I am?”
In the following activities you will assess yourself in terms of health related
physical fitness.
Instructions:
1. Record and assess the result of your performance using the different assessment
tool given in each activity.
2. Choose one member from your family to help and assist you in recording your
results and let them affix their signature after performing the activity.
3. You can perform this activity in any time of the day as long as you are
comfortable in performing.

Note
Make it sure the student is physically healthy without a case of
asthma or any respiratory problems and back injury.
Pregnant student is not allowed to perform especially if it is in her
first trimester of pregnancy.
Do not forget to perform the warm-up activity before you engage
this activity.

4. Perform the following health-related physical fitness and use the assessment tool
given in each activity to evaluate your performances.
A. Cardiorespiratory endurance
 Step Test at Home
Instructions:
1. First look for a step or stair in your home.
2. Make it sure that you have a partner holding a watch or stop watch to record
the time.
3. The student steps up and down on the platform at the given rate for a total
of three minutes.
4. Take note that the first foot that you step will be the first foot to step down.
5. Then your partner will locate your pulse and count your pulse for one
minute.
6. Evaluate your result using the assessment tool given.
Pulse rate: ____

Fit Score Age 18-25

Men Women
Excellent ≤82 ≤ 88
Above Average 83-94 89-103
Average 95-104 104-116
Below Average 105-118 117-128
Poor ≥119 ≥129

B. Muscular Fitness
Muscular Strength and Endurance
 Plank
Instructions:
 1. To start lie flat on your stomach (hips touching the ground) with your legs flat
and upper body propped up by your forearms.
2. Tightening your lower back and shoulder muscles raise your hips of the
ground.
3. Hold for as long as you can (aim for intervals of 30 to 45 seconds) and then
relax. This completes one repetition (reps.).
How many repetitions: _____ How many seconds: ____
4. Here is how to assess your plank result.

Age Gender Beginner Improved Intermediate Advanced Expert Pro

18-35 Male 0-40 41-90 91-125 131-160 161- 191+

190
Female 0-30 31-60 61-90 91-130 131- 161+
160

Flexibility
 Hamstring Stretches
Instructions:
1. Sit on the ground in a butterfly position.
2. Extend your right leg with your knee slightly bent.
3. Then bend forward at your waist over your right leg.
4. You may hold your lower leg for support, but don’t force the stretch.
5. Repeat this stretch with each leg for 10 seconds.
6. You can assess your performance by counting the number of repetitions in
five minutes by doing it with your right and left leg alternately.
# of repetitions in Right leg:____ # of repetitions in Left leg:____

C. Body Composition
Instructions:
 Get your weight in kilogram using the weighing scale
 Measure your height in meter using the meter stick
Here’s how to solve it.
 BMI = Weight (kg)
Height (m) 2
BMI Classifications
Normal 18. 5- 24.9
Overweight 25- 29.9
Obese 30-34.9
Severely Obese 35-39.9
Morbid 40+

III. Evaluation
Direction: Write only the letter of the correct answer on the space provided.
___1. What component of HRF will develop when a person is performing yoga?
A. Agility C. Musculoskeletal power
B. Flexibility D. Cardiovascular endurance
___2. What physical fitness component a person wants to develop when he perform
push-ups every day?
A. Agility C. Musculoskeletal power
B. Flexibility D. Cardiovascular endurance
___3. How will a person develop his cardiovascular endurance?
A. Squat C. Planking
B. Jogging D. Weights
___4. What is the best assessment tool for Harvard Step-Test?
A. Agility C. Muscular Strength
B. Body Composition D. Cardiorespiratory endurance
___5. What physical fitness you want to develop if you execute hamstring
stretches?
A. Agility C. Musculoskeletal power
B. Flexibility D. Cardiovascular endurance

IV. Reflections:

1. As a student, why is it important to participate in physical fitness assessment

activities? Cite three reasons.
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________

2. List the three categories of health-related fitness including their subcategories;

define each in your own words.
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
____________________________________________________________
_________________________________________________________________
 _________________________________________________________________

ACTIVITY SHEETS IN
PHYSICAL EDUCATION AND HEALTH 11
First Semester- First Quarter
Name: _______________________________________________ Grade and Section: __________
Name of School: _______________________________________ Score: ____________________
WEEK 2
I. Mini Lesson: Overcoming Physical Activity Barriers
Greetings of Peace! Every now and then we need to move from one place to another doing
different kind of activities throughout the day to keep us alert and alive.
Today, because of the flowing of different gadgets and machines that helps our work becomes easier
and faster, we tend to become dependent and lazy. That is why today we need to learn the importance of
physical activity by overcoming the barriers in our life for us to survive the ordeal that we encounter every day,
especially now that we are facing a crisis due to pandemic.
Overcoming Barriers to Physical Activity and Exercise
Barrires Solutions
a.Lack of time Monitor your daily activities for one week. Select activities requiring minimal
time, such as walking, jogging, or stair climbing.
b.Social Influence Invite friends and family members to exercise with you. Plan social activities
involving exercise.
Develop new friendships with physically active people.

c.Lack of Energy Schedule physical activity for times in the day or week when you feel energetic.
Convince yourself that if you give it a chance, physical activity will increase
your energy level; then, try it.
d.Lack of Motivation Plan ahead. Make physical activity a regular part of your daily or weekly
schedule and write it on your calendar. Invite a friend to exercise with you on a
regular basis and write it on both your calendars.
Join an exercise group or class.
e. Fear of Injury Learn how to warm up and cool down to prevent injury. Learn how to exercise
appropriately considering your age, fitness level, skill level, and health status.
Choose activities involving minimum risk.
f. Lack of skill Select activities requiring no new skills, such as walking, climbing stairs, or
jogging.
Take a class to develop new skills.
g. Lack of Resources Select activities that require minimal facilities or e quipment, such as walking,
jogging, jumping rope, or calisthenics.
h. Weather conditions, Develop a set of regular activities that are always available regardless of weather
travel or vacation (indoor cycling, aerobic dance, indoor swimming, stair climbing, rope skipping,
mall walking, dancing, gymnasium games, etc.)

Inventory of Barriers to Being Active

Directions: Listed below are common reasons of individuals why they do not get as much physical activity as
they should. Please read each statement carefully and indicate how likely you are to each of the following by
putting a check in the corresponding points of each indicator.
3-Very likely 2-somewhat likely 1-less likely 0- unlikely

HOW LIKELY YOU ARE TO SAY 0

3 2 1
1. My day is so busy now, I just do not think I can make the time to include physical
activity in my regular schedule.
2. None of my family members or friends like to do anything active, so I do not have
the chance to exercise.
3. I am just too tired after school to get any exercise.
 4. I have been thinking about getting more exercise, but I just cannot seem to get
started.
5. I am getting older so exercise can be risky.
6. I do not get enough exercise because I have never learned the skills for any sport.

7. I do not have any access to gym facilities, jogging trails, swimming pools, bike
paths, etc.
8. Physical activity takes too much time away from other commitments –time, studies,
family, etc.
9. I am embarrassed about how I look when I exercise with others.
10. I do not get enough sleep as it is. I just could not get up early or stay up late to get
some exercise.
11. It is easier for me to find excuses not to exercise than to go out to do something.
12. I know too many people who have hurt themselves by overdoing it with exercise.

13. I cannot see myself learning a new sport or activity.

14. It is just too expensive to take a gym class, join a club or buy the right equipment.
15. My free time during the day are too short to include exercise.
16. My usual activities with family or friends do not include physical activity.
17. I am too tired during the week and I need the weekend to catch up on my rest.

18. I want to get more exercise, but I just cannot seem to make myself stick to anything.
19. I am afraid I might get hurt or injure myself during exercise or while playing.
20. I am not good enough at any physical activity to make it fun.

II. Facilitating Activities

Activity 1: Block Me
Based on the list of barriers to physical activity presented, choose five (5) barriers that you think can
block/stop you in participating to any activity. Make a solution in every barrier to overcome from being
sedentary.
RUBRIC:
5 4 3 2
Demonstrate full/deep Demonstrate detailed Demonstrate Demonstrate partial
understanding of the understanding of the fundamental level of understanding of the
concept concept understanding of the concept
concept

1.______________________________________________________________________________________
________________________________________________________________________________________
_
2._______________________________________________________________________________________
________________________________________________________________________________________
3._______________________________________________________________________________________
________________________________________________________________________________________
4._______________________________________________________________________________________
________________________________________________________________________________________
5._______________________________________________________________________________________
________________________________________________________________________________________
III. Evaluation
 Directions: Identify the barrier to physical activity that corresponds to each statement. Write only the
letter of the correct answer on the space provided.
A. Lack of Time E. Fear of Injury
B. Social Influence F. Lack of Skill
C. Lack of Energy G. Lack of Resources
D. Lack of Motivation H. Weather Conditions, Travel, or Vacation

__1. A person cannot perform physical activity due to absence of equipment.

__2. You perform dance aerobics instead of jogging at the park due to heavy rain.
__3. Physical activity will get you in shape and increase your energy level.
__4. You selected an activity that doesn’t require a long hour.
__5. Ask your peers or siblings to perform physical activity with you.
IV. Reflection
Why do we need to overcome barriers to physical activity?
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
WEEK 3
I. Mini Lesson: The Science of a Healthy Diet
Hi! How are you today? Have you already comprehend the importance of engaging physical activity
in our lives? Aside from physical activity involvement, there are also another factor to consider that can help
us become a physically healthy individual. Do you want to know what it is? Come on! Let’s do this.

Nutrition is the branch of health that stresses the importance of food for growth and development, as well as in
lowering the chances of acquiring diseases and illness.
Nutrients are essential food substance that help our body function properly. It provides energy and facilitates
growth and repair of our cells. There are six types of nutrients: water protein, carbohydrates, fats, vitamins, and
minerals.
Classifications of Nutrients

Micronutrients- nutrients that the body needs in

smaller amount.
Macronutrients- required by the body in large Ex.
amount. A.Vitamins
Ex.  Vitamin A
Carbohydrates- main source of energy  Vitamin B (thiamin, riboflavin and niacin
Fats- helps the body store and use vitamins  Vitamin B6
Proteins- for growth and repair of body tissues  Vitamin B12
Water- needed for waste removal and regulates  Vitamin E and C
temperature
 Folate
B. Minerals
 Iron
 Calcium
 Zinc

Poor dietary habits occur when a person does not follow the principles of good nutrition-adequacy, balance, and variety.
TIP
a. Adequacy refers to moderate amount of nutrients needed to maintain a normal body function.
Aside from healthy foods, you must also drink….
b. Balance refers to the correct combination of nutrients.
c. Variety refers to W-ill help lubricateofthedifferent
the consumption tissues, types
organs
ofand
foodjoints.
products.
A-voids dehydration
T-emperature regulator
Poor dietary habits lead to malnutrition, resulting in stress, tiredness, sleep deprivation, weak brain functions, indigestion, and
E-nable
heart problems. It adds up to the to supply
risk the nutrients
of developing to theand
diseases bodyhealth problems such as:
*Obesity R-elieves fatigue *Type-2 diabetes
*Tooth decay *Osteoporosis
*High blood pressure *Certain types of cancer
*High cholesterol *Depression
*Heart disease and stroke *Eating disorders
 II. Facilitating Activities
Activity 1: I’m a Cook
Complete/create a healthy diet menu plan good for one day. Together with this menu plan, attach the
nutrient value of your menu.
Breakfast Merienda Lunch Merienda Dinner
Example:
Lugaw with egg
Milk

Nutritional Value
Carbohydrates
Protein
Minerals

Rubrics:
Above Expectations Meets Below Expectations
CRITERIA (11-15 points) Expectations (0-5points)
(6-10 points)
Content The content is correctly The content has one- The content has three or more
Does the content correctly represented and shows two mistakes mistakes represented and shows
represent the concept or understanding of the represented and shows a little understanding of the
skill? concept. understanding of the concept.
concept.
Correctness All informations are One - two informations Three or more informations are
Is the information correct and accurate. are not correct and not correct and accurate
correct? accurate
Completeness Exceeds the nutrients There are two mistakes There are three or more mistakes
Completeness of the being presented in each of nutrients presented. of nutrients presented.
nutrients presented menu.

III. Evaluation:
Multiple Choice Test: Write only the letter of the correct answer on the space provided.

___1. Which of the following best describes poor dietary habit?

A. A person who takes multivitamins.
B. A person who doesn’t perform exercise.
C. A person who does not follow principles of good nutrition.
D. A person who goes to the nutritionist and ask for the best diet.
___2. What is the best fluid needed to hydrate our body?
A. Drink carbonated drinks
B. Eat plenty of protein
C. Drink plenty of water
D. Drink a cup of coffee
___3. What are essential food substances that provide energy and facilitates growth and repair of our cells?
A. Nutrients
B. Nutrition
C. Fats
D. Carbohydrates
___4. What is the best example of protein food?
 A. Rice
B. Corn
C. Oats
D. Meat
___5. What is the most important meal of the day?
A. Lunch
B. Breakfast
C. Dinner
D. Merienda

IV. Reflection

How can healthy eating habits improve one’s function and performance?
__________________________________________________________________________________________
__________________________________________________________________________________________
________________________________________________________________________________________.
WEEK 4
I. Mini Lesson: The FITT Principle
Hello! How are you today?
Knowing the importance of physical activities and exercises is not enough, you must actually do it.
This means that you must engage in physical activities, do self-assessments, adopt a healthy lifestyle, and
maintain a commitment to fitness. Thus, the question now is “How will you design your own fitness program
based on the information you obtained from your self-assessment tests?”
Before we start with the discussion, let’s have a short overview with the Principles of Exercise
Training.

Principle of Overload
-Place a higher demand on the body to exert more effort than it normally does.

Principle of Progression
-Level of the intensity of your exercise should be increased gradually.

Principle of Specificity
-It explains that a type of exercise brings about a specific benefit.
Principles of
Exercise
Training
Principle of Reversibility
-If your energy systems are not utilized, they deteriorate to a level that
matches your level of activity.
-It indicates that disuse or inactivity results in loss of benefits achieved in
overloading.

6 9P
Now, do you know how much physical activity you need? How will you able to apply the principles of
training in a practical manner? Today you will learn what Principle of Individuality
FITT principle is and you will set your own goals
after. -No two persons are the same and their rate of adaptation to the same
workload differs.
-Create an exercise Intensity,
The acronym FITT stands for Frequency, program that
Time,is individual-specific.
and Type. These are the key factors in
designing an exercise program that will address the current fitness level.

Table 1: FITT Principle in Exercise Program Design

 Factor Definition

Frequency Number of sessions in a week

Intensity Difficulty level of the exercise or work demand

Time Duration or distance covered in an exercise session

Type Mode of exercise or activity

EXAMPLE: FITT PRINCIPLE APPLIED TO HEALTH ENHANCING FITNESS

FREQUENCY INTENSITY TIME TYPE

(days per week) (How Hard) (How Long)
5-7 days a week Heart Rate 60+ minutes Aerobic
140-180 beats per minute (Running)
2-3 days a week Amount of weight 20-30 minutes Muscle strength
Number of repetition/ sets (Free Weight)
2-3 days a week Distance of Stretch 30-60 seconds per stretch Flexibility
“Feel” of Stretch (Zipper Test)

Parts of an Exercise Program

An exercise workout has three components: warm-up, exercise load, and cool down.
A warm-up is essential prior to the actual workload as it prepares the body for more strenuous activity.
A good warm-up prepares the heart, muscles, and joints for succeeding activity by increasing the transmission
rate of nerve impulses and decreasing joint stiffness.
The cool-down bridges the period between workout and rest. An abrupt stop from the workout may
slow down the heart activity and abruptly decrease blood pressure, which can cause dizziness.

Designing your Fitness Program

1. Define your personal needs
2. Evaluate your program selection
3. Set clear goals
4. Organize your program and put it in writing
5. Keep a record and evaluate your fitness program
II. Facilitating Activities
“FITT for Life”
Instructions: Create your own Exercise Program good for 1 week using FITT Principle. Consider also the 5
Steps in designing your Program.

FREQUENCY INTENSITY TIME TYPE

Ex. 3x a week 2 sets, 3 reps. 15 minutes Muscular Strength
-Dumbell

1. Aerobic Activity
-_______________

2. Flexibility
-_______________

3. Strength
-________________

RUBRICS
Component of 4 3 2 1
Fitness Plan
 Activity All activities selected One activity Two activities Three or more
Selection are appropriate to the selected is not selected by the activities
overall goal of the appropriate to the student are not selected are not
student. overall goal of the appropriate to appropriate to
student. achieve the overall the goals set by
goal. the student.

F.I.T All F.I.T activities One F.I.T activity is Two F.I.T Three or more
selection are appropriate, not appropriate, activities are not F.I.T activities
relative, achievable relative, achievable, appropriate, are not
and measurable to the and measurable to relative, appropriate,
activity the activity. achievable, and relative,
measurable to the achievable, and
activity. measurable to
the activity.
Goals All written goals are One written goal is Two written goals Three or more
measurable, not measurable, are not measurable, written goals are
achievable, specific, achievable, specific, achievable, not measurable,
and realistic. and realistic specific, and achievable,
realistic specific, and
realistic.

III. Evaluation

Direction: Choose and write the letter of the correct answer on the provided space.
___1. What FITT principle refers to how hard you work for an activity?
A. Frequency B. Intensity C. Time D. Type
___2. Which of the following FITT principle refers to how long will you do the activity?
A. Frequency B. Intensity C. Time D. Type
___3. Why do we need to perform a structured warm-up before a series of strenuous activity?
A. Physically and mentally ready
B. It will boost our immune system
C. It will enhanced our outer beauty
D. It will detect any medical condition or disorder
___4. What FITT principle pertaining to your mode of activity?
A. Frequency B. Intensity C. Time D. Type
___5. Which of the following shows an example of frequency in FITT principle?
A. I will perform sit and reach tomorrow.
B. I will perform exercise every other day
C. I will perform cardiovascular endurance later.
D. I will perform 10 sets of bench press and push-ups.

IV. Reflection:

In your own words describe the five steps in designing fitness program.
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________

WEEK 5
I. Mini Lesson: Engages in Moderate to Vigorous Physical Activities

Hello! How are you today?

We already know the importance of engaging physical activities and the positive impact these
activities can give to our body. How will we know that these activities we usually perform everyday have
positive contributions to our health? In this lesson, we are going to categorize moderate and vigorous
activities by measuring the intensity of the activity.
Here are the list of some Moderate-Intensity and Vigorous –Intensity Activity

II. Facilitating Activities

Activity 1:
In a separate sheet of paper, make a table and write the different activities perform by the different
household members, including you. Categorize each activity into moderate and vigorous.
Sample Log Sheet

What Physical Activity How frequent Is Your Moderate/Vigorous

Do you Engage In? Engagement In The
Physical Activity?

Parents

 Mother
  Father

Siblings

Friends

ME

Other members of the

Family

Before we proceed to our second activity let’s have first the PAR-Q Test. What is PAR-Q test?

Physical Activity Readiness Questionnaire (PAR-Q)

This questionnaire will help you check if moderate to vigorous physical activity is safe for you. Put
a check in the box that corresponds to your answer. If you answer “NO” to all the questions, you are
ready to engage in an active lifestyle. Start an exercise program that has low to moderate intensity activities and
build your intensity gradually. If you answer “YES” to any question, you need to talk to your physician about
your condition before participating in an exercise program.

Question Yes No

1. Has your doctor ever told you that you have a heart condition or a high blood pressure?

2. Do you feel pain in your chest when you are doing your daily activities or when you do
physical activities?

3. Do you lose balance because dizziness or have you lost consciousness in the past 12
months?

4. Have you ever been diagnosed with a chronic condition other than heart disease or
hypertension (i.e., cancer)?

5. Are you currently taking prescribed maintenance medications?

6. Do you currently have a bone joint, or other musculoskeletal condition that can worsen as
result of moderate to vigorous physical activity?

7. Has your doctor ever told you that you should only engage in medically supervised
physical activity?

Reminder
Before we proceed to a series of physical activity, make it sure that we perform the warm-up.
Pregnant woman and with back problems should not perform these activity

Activity 2:
Instruction: Follow the sequence of the warm-up activity based on the figures below.
A. Warm up (6-10 minutes)
1. Neck stretch 5. Dynamic back
2. Shoulder stretch 6. Mid back turns
3. Dynamic chest 7. Knee Circles
4. Triceps stretch 8. Hip Circles
5. Dynamic back 9. Toe touches
6. Mid back turns
 The squat is a multi-joint movement that has the ability to show neuromuscular deficit in the core
muscles and the lower extremity muscles. The movement is common to sports because it mimics the
preparatory motion when jumping and the recovery phase when landing. The test starts with the hands
touching the back of the head and the feet, shoulder-width apart. Squat as low as possible by bending the hips
and knees. Perform this in 32 repetitions (See figure 1.1)

Body Part Correct Position for Squat

Shoulders Elbows held behind the ears throughout the
movement
Hips Trunk remains flat without leaning forward
too much
Knees Knees are stable and does not exhibit
movement to the side nor to the front.
Ankle Feet is in full contact with the ground and
aligned with the knees.
Quality Balance is maintained when thighs are parallel
to the ground
Table 1.1 Guidelines for the Correct Squat Technique Figure 1.1 SQUAT

The lunge is another movement that evaluates movement stability and neuromuscular deficit of the
lower extremities. It can also show if an individual has poor flexibility as well as balance problems. The test
starts by positioning the hands behind the head and the feet together. Take a big step forward and slowly
lower the body toward the ground by bending the knees and hips. Perform this in 32 repetitions. (See figure
1.2)

Body Parts Correct Position for Forward Lunge

Shoulders Elbows held behind the ears throughout the
movement
Hips Trunk remains flat and vertical
Knees Knees are aligned with hip and foot
Ankle Heel of the lead leg should be in contact with the
floor and under the lead knee while the heel or
the rear foot is off the
Quality Balance is maintained when the lead thigh is
parallel to the ground.

Table 1.2 Guidelines for the Correct Lunge Technique Figure 1.2 LUNGE
Trunk rotation is a common movement in many sports that involve throwing. Throwing movements
push the center of gravity of the body outside of the normal region and forces the deep abdominal muscles to
counteract the displacement. It is important that the abdominal region remains stiff to facilitate a powerful
throwing action. However, some individuals are not successful in performing these sports movement because of
movement inefficiency.
 The lunge and twist is a test to assess efficiency and balance when performing trunk rotation. The test
begins by crossing the arms and placing the hand on the opposite shoulder. Keep the elbows up and pointing
straight ahead. Take a big step forward and slowly lower the body toward the ground by bending the knees and
hips. When the lead thigh is parallel to the ground, twist the trunk toward the lead leg. Perform this in 32
repetitions (see figure 1.3).
Body Part Correct Position for Lunge and Twist

Shoulders Arms are parallel to the ground and the

opposite elbow crosses the lead knee

Hips Trunk remains flat and does not bend

while twisting

Knees Knees are aligned with hip and foot

Ankle Heel of the lead leg should be in contact

with the floor and under the lead knee
while the heel of the rear foot is off the
ground

Quality Balance is maintained when the lead thigh

is parallel to the ground

Table 1.3 Guidelines for the Correct Lunge and Twist Technique Figure 1.3 TRUNK
ROTATION
The push-up is a basic exercise that evaluates the strength of the arms and abdominal muscles as well
as the flexibility of the shoulder joint. The test starts with the hands at a position wider than the shoulder. The
arms are straight and the weight is evenly balanced over the hands and feet. While keeping the head, back,
knees, and heels in a straight line, lower the body go beyond 90 degrees or when the chest touches the ground.
Perform this when you can (optional for women). How many push-ups you can do in a minute? (see figure 1.4)

Body Part Correct Position for Push-up

Shoulders Head is centered between the shoulders and the elbows are Table 1.4 Guidelines for the
wider than the shoulders Correct Push-Up Technique

Hips Trunk remains flat and straight from head to buttocks Figure 1.4 PUSH-UP
Knees Knees are straight and thighs does not touch the ground

Ankle Weight is balanced over the forefoot Results of Different

Activities
Quality Balance is maintained as chest is lowered close to the ground

Activity Result (Score)

1. Squat (Repetitions)

2. Lunge (Repetitions)

3. Trunk Rotation (Repetitions)

4. Push-Up /Minute

III. Evaluation:
Instruction: Write only the letter of the correct answer.
1. Why is participating in moderate to vigorous physical activity important?
A. Physical activity has the potential for increasing health benefits.
 B. It will make the body cope up the different stress in life.
C. It will develop the individual’s skills to some sports.
D. It will help the individual to become slimmer.
2. What vigorous activity would you perform to develop your cardiovascular endurance?
A. Walking
B. Bicycling uphill
C. Trunk Lift
D. Stretching
3. Why is physical activity beneficial?
A. Physical activity can make our body and mind alert.
B. Physical activity will help our body functions well.
C. Physical activity will help lose significant amount of weight
D. All of the Above
4. Why warm-up exercise is necessary before you engage to a strenuous activity?
A. It will help the body prepare for a strenuous activity.
B. It will help the digestive system ready for a strenuous activity
C. It will make our body strong
D. It will help our mind ready
5. How will you improve the strength of your arms and abdominal muscles?
A. By performing Trunk Rotation
B. By performing Lunge
C. By performing Push-Up
D. By performing Squat

IV. Reflection/s

1. What’s the difference between moderate and vigorous physical activity?

__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________

2. How did you find the activity 2? Did you feel any pain in your body in while performing?

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 References
DIWA senior High School Series (2016) Physical Education and Health. Makati Philippines: DIWA
Learning Systems Inc.

Callo, L.F. and Dajime, P.F., (Eds.) (2016) Physical Education and Health (volume1). Manila Philippines:
REX Publishing Company

Urbiztondo, S. M., Mangubat, A.S.,Tolitol, M. and Vergara L. (Eds.) (2016) Health – Optimizing Physical
Education: Fitness. Quezon City Philippines: VIBAL Group, Inc.
https://www.knee-pain-explained.com/images/seated-hamstring-stretches.jpg

https://www.healthline.com/health/tight-hamstring#stretches

https://www.pinterest.ph/pin/236790892889284845/

https://blog.fitbit.com/fitbit-basics-how-to-do-the-perfect-squat/

https://blog.fitbit.com/fitbit-basics-how-to-do-the-perfect-lunge/

https://www.womenshealthmag.com/fitness/a20697097/twisting-lunge/

https://www.popsugar.com/fitness/photo-gallery/7501338/image/7501917/Basic-Push-Up

Quality Assured/Evaluated by:

Emerald B. Arevalo
Roxanne Baguioro

Estrelita Ampo-Peňa
Education Program Supervisor in English

Reviewed By:

Evelyn F. Importante
OIC- CID Chief EPS

Raymund M. Salvador
OIC- Assistant Schools Division Superintendent

Jerry C. Bokingkito
OIC- Assistant Schools Division Superintendent

Dr. Jeanelyn A. Aleman, CESO VI

OIC-Schools Division Superintendent