11

MAPEH
Quarter 2 – Week 2
Learning Activity Sheets (LAS)

SCHOOLS DIVISION OF DINAGAT ISLANDS

MAPEH 11
Second Quarter – Learning Activity Sheets
Second Set
First Edition, 2020
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Published by Schools Division of Dinagat Islands

Development Team of the Learning Activity Sheets

Writer: Wendie B. Escaner

Editor: Riemzhyel Mae P. Salvacion
Reviewer: Riemzhyel Mae P. Salvacion
Layout Artist: Melecio, Jr. J. Bustamante
Management Team:
Schools Division Superintendent FELISA G. LARANJO, PhD. CESO VI
OIC, Assistant Schools Division Superintendent LEONEVEE V. SILVOSA
Chief Education Supervisor, SGOD MILO O. GERALDINO, PhD
Chief Education Supervisor, CID LOPE C. PAPELERAS, PhD
Education Program Supervisor, MAPEH IRYLL S. MAHILUM, PhD
Education Program Supervisor, LRMS MICHAEL C. PASO, PhD
Project Development Officer II MARK LORENZ C. LUIB
SDO Librarian II NARMIE S. NAVAS

Printed in the Philippines by ______________________________

Department of Education – Learning Resource Management Section

Office Address: White Beach, Dinagat, Dinagat Islands
E-mail Address: sample@gmail.com, lrms.dinagatislands.caraga@deped.gov.ph
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 Foreword
This (Learning Activity Sheets – LAS) is designed and developed for a Grade-11
learner. The teacher or facilitator helps the learner meet the standards set by K to
12 curriculum while overcoming their personal, social, and economic constituents in
schooling.

This LAS hopes to engage the learners into guided and independent learning
activities at their own pace and time. Furthermore, this also aims to help learners
acquire the needed 21st Century skills while taking into consideration their needs and
circumstances.

The contents of this learning activity sheets is:

Lesson 1: A Healthy and Fit Me

At the end of the lesson, you should be able to:

1. Recognize health-related and skill-fitness in sports.
2. Assess skill-related fitness through sports.
3. Possess fitness to achieve high level of performances in the chosen sport.
 Pre-test

Direction: Answer the following questions based on your own idea. Choose the letter
of the best answer. Write your answer on a separate sheet of paper
1. What is being measured if the tape measure is placed on the widest part of your
hip in line with the pubis?
a. Waistline b. Hipline c. Collar Bone d. Height
2. How are we supposed to measure height?
a. Stand on a weighing scale free from any object for accuracy.
b. Stand with trunk straight. Measure the distance from the floor to the top of the
forehead.
c. Place a tape measure around your bare stomach just above the upper
hipbone.
d. All of the above
3. How to test for cardiovascular endurance level based on how quickly your heart
rate will come back down after a physical activity?
a. Flexibility c. Push-Ups
b. 3-minute step test d. Curl-Ups
4. It is the measure of body mass based on height and weight that aid in determining
weight categories.
a. Height c. Body Mass Index
b. Weight d. Height to Weight Ratio
5. Which of the following is not a component of skill-related fitness?
a. Flexibility b. Agility c. Power d. Speed
6. Agility, Reaction Time, and Balance are components of which of the following?
a. Health – related fitness c. Body Composition
b. Skill – related Fitness d. Technical skills in sports

Study

Tactical Skills
Development of skills is necessary to improve in sports. Aside from technical
skills discussed in Lesson 1, an athlete or participants in a sport must also consider
the tactical skills. These are the decision – making skills or strategies used in
different situations during the game. These may vary depending on the skill level of
an athlete, or the strength and weakness of the opposing team. An example of this is
the use of quick pass and movement against a taller but slower opponent in the
basketball.
Health-related and Skill-related Fitness
Health – these are skills that enable one to become and stay physically
healthy. This includes aerobic capacity, muscular strength, muscular endurance,
flexibility, and body composition of an individual. This has been discussed in Health
Optimizing Physical Education 1.
The following are health – related fitness test:
Body Mass Index (BMI)
Formula for Computing Body Mass Index:
Weight (in kilogram)
Height (in meters)2
Flexibility - is the ability of the joints and muscles to move through its full range of
motion. This can be tests through zipper test.
Cardiovascular endurance - is the ability of the heart, lungs and blood vessels to
deliver oxygen to working muscles and tissues, as well as the ability of those
muscles and tissues to utilize the oxygen. Endurance may also refer to the
ability of the muscles to do repeated work without fatigue. This can be done
through 3 – minute step test.
Strength - is the ability of the muscles to generate force against physical objects. To
test strength, push – ups can be used.

Skill – related fitness is also called as sports fitness. These are the skills that will
enhance one’s performance in athletic or sports events. This includes agility,
balance, coordination, power, reaction time, and speed.
These are the components of skill – related fitness:

Skill – Related Fitness Component Example of Sports Movement

Agility Basketball Changing directions to

escape
The ability to change and control Tennis Changing directions to
the direction and position of the hit the ball
body while maintaining a constant,
rapid motion.
Balance Cycling Riding a bicycle

The ability to control or stabilize the Gymnastics Performing on the

body when a person is standing still balance beam
or moving.
Coordination Basketball Dribbling a ball
Table tennis Hitting the ball
The ability to use the senses
together with body parts during
movement.
Speed Badminton Receiving a drop shot
Basketball Making a fast break to
The ability to move your body or
perform a lay-up
parts of your body swiftly.
Power Volleyball -Lifting body into the
The ability to move the body parts air
 swiftly while applying the maximum -Getting up to the net
force of the muscles. Power is a Baseball Throwing a fast ball
combination of both speed and
muscular strength.
Reaction Time Swimming Dive on the pool when
The ability to reach or respond the signal start
quickly to what you hear, see, or Baseball Stealing a base
feel.

Sports and Diet

When doing sports, participant needs the right kind of food that can provide
the proper fuel for his or her energy requirement. There should be a balance among
all food groups: carbohydrates, protein, fats, minerals, vitamins, and water that will
provide the body what it needs for an effective and optimum performance. They also
need to drink more fluids to help them to avoid dehydration which can cause
dizziness, muscle cramps, and light-headedness. Adequate hydration and
electrolytes are essential for health and sports performance. We all lose water all
day, but when you are active, you will lose additional body water through sweating
during intense activities.

Learning Activities

General Instruction: Perform the tasks and answer the questions that follow.
Activity 1. My Health, My Say.
Direction: Plan a healthy menu a person must have before participating in sports or
any physical activities. Then, list the foods that you take before executing the tasks
in the next activity. Answer the following questions that follow.

A Healthy Menu My Meal

1. How can we say that what he/she eats is healthy?

2. Can you consider your breakfast healthy? Why?

3. Why do people who participate in sports need the right kind of food before
participating?

Activity 2. How Fit I am?

Direction: Perform the given tasks each day and record the needed data. Take your
pulse rate before and after doing each task.
Note: Please perform the activities inside your house or in the backyard only.

TASK 1: DAY 1
Agility and Balance Test

Time Component Heart Rate Heart Rate

Activity of Skill- Before After
Related
Fitness
Tire Drill 1 Agility
Run through tires (hoops minute
ladder or anything that can be
used as substitute).
Weave Through Cones 1 Agility
Run as fast as you can minute
weaving through cones (If no
cones, chairs may do)
Balance at Three Levels 1 Static
Use balance board or block. minute Balance
Move to a low level and
balance (10 seconds).
Move to a medium level and
balance (10 seconds).
 Move to a high level and
balance (10 seconds).
Repeat
Baseball Pitch 1 Dynamic
Perform the motion of a minute Balance
baseball pitcher. Go from a
balanced knee-up position to
a dynamic motion of the
pitch, to a balanced position
at the end of the follow-
through.
Repeat.

1. In what task is your heart rate fastest?

2. What do you think is the reason why your heart beats fast?

3. What do you feel after completing the tasks?

Task 2: Day 2
Coordination and Speed Test

Component Heart Rate Heart Rate

Activity Time of Skill-Related Before After
Fitness
Wall Ball 1 minute Eye-Hand
Throw ball against wall and Coordination
move to try and catch the
ball. If possible, use
specially made ball that
causes irregular bounce.
Ball Tap 1 minute Eye-Foot
Place soccer ball on ground Coordination
in front of you. Tap right toe
then left toe on top of the
ball. Alternate taps and go
as fast as you can.
Sprints 1 minute Speed
Perform short sprints (about
5 meters). As soon as you
finish one sprint, sprint back
to the starting line. Repeat
for time period.
Shuttle Run 1 minute Speed
Perform shuttle run between
two lines.

1. In what task did your heart rate beats fastest?

2. What do you think is the reason why your heart beats fast?

3. What did you feel after completing the tasks?

Task 3: Day 3
Power and Reaction Time Test

Component Heart Heart

Activity Time of Skill- Rate Rate
Related Before After
Fitness
Skip with Knee Lifts 1 minute Power
Perform skipping motion with high
knee lifts.
Jump Up to Box 1 minute Power
Perform jumps to an elevated
surface (approximately 1–2 feet).
Step down and jump again.
Repeat for time period.
Drop and Catch 1 minute Reaction
Hold a ball in one hand and drop. Time
Attempt to catch the ball with the
same hand just before it hits the
ground.
Grab the Bag 1 minute Reaction
Work with a partner (must a Time
 member of the same household).
Both in push-up position facing
each other with a bag placed
between the two of you. See who
can grab the bean the fastest.

Congratulations! Now that you have finished the self – related fitness tests, answer
the following questions to sum up the knowledge and understandings gained for the
three sets of tasks.
1. From Day 1 to Day 3, what activities did your heart rate reach above 150? Why do
you think that occurred?

2. In which activities did you feel winded or out of breath? Why do you think that
happened?

3. Why do athletes or athletic individuals need skill-related fitness?

4. Can others, besides athletes, benefit from skill-related fitness? Why?

5. Do you think that skill-related fitness could also be a health-related fitness

component? Explain.

6. What is the importance of assessing one’s health and skill related fitness status?
 Generalization/Reflection

Activity

I discovered…
Things I’ve 1. ______________________________________________
3 Discovered ______________________________________________
2. ______________________________________________
______________________________________________
3. ______________________________________________
______________________________________________

I learned…
Interesting
1. ______________________________________________
2 things I’ve ______________________________________________
learned
2. ______________________________________________
______________________________________________

I discovered…
Thing I 1. ______________________________________________
1 difficultly ______________________________________________
understand ________________.
 Post Test

Direction: Choose the letter of the best answer.

1. Which of the following is true about agility?
a. Agility applies when you change directions to hit a tennis ball.
b. A football player out running the defense to receive a pass uses his agility.
c. Both A and B
d. Neither A nor B
2. Balance and speed are two different components of skill – related fitness. Which
of the following movements can be classified as both with balance and speed?
a. Riding a bicycle in a competition c. Dribbling a ball
b. A gymnast curling her body d. Jumping in an elevated surface
3. Which of the following is a component of skill-related fitness?
a. Muscular endurance c. Body Composition
b. Coordination d. Muscular strength
4. Agility, Reaction Time, and Balance are components of which of the following?
a. Health – related fitness c. Skill – related Fitness
b. Body Composition d. Technical skills in sports
5. Why is it important to know our health and skill related fitness status?
a. To know about one’s strengths and weaknesses.
b. To select appropriate activities for areas that needs improvement.
c. Both A and B
d. Neither A nor B
6. Why a quick reaction time does helps in sport and physical activity?
a. It makes you a better player
b. You can beat everyone
c. You can gain an advantage by timing things better.
d. You can perform better at fast paced sports.
7. Balance can be used in different sports. Which of the following sports balance is
needed the most?
a. Golf and Tennis c. Gymnastics and ballet
b. Ballet and Badminton d. Basketball and gymnastics
8. What component of health – relate fitness that requires the use of the entire body
for a long periods of time without stopping and requires a strong heart and lungs?
a. Cardiovascular fitness c. Speed
b. Muscular fitness d. Muscular endurance
9. Which of the following is true concerning the rate of learning skill – related fitness?
a. It is the same for all people. c. It is the same for each age group.
b. It varies from person to person. d. It depends to the sport you choose.
10. Health – related fitness measures a person’s ability to perform physical activities
that requires which of the following?
a. Endurance, body composition and heart rate
b. Strength, body composition, and resistance
c. Endurance, strength and flexibility
d. Fat, muscle and bone
Answers Key

Pre - Test
1. B Activity 1 My
2. B Health, My Say
3. B
4. C Answers may vary
5. A
6. B

Post Test
1. A
2. A
3. C
Activity 2 How Fit 4. B
am I? 5. C
Answers may vary 6. C
7. C
8. A
9. B
10. C

References
Callo, Lualhati and Dajime, Peter. Physical Education and Health. Philippines. Rex
Book Store. 2016

Physical Education and Health 1 Teacher’s Guide

Fitness Zone Online. Health & Skill Related Fitness. McGrawHill Companie
Inc.<https://www.glencoe.com>. October 31, 2020