Health Optimizing

Physical Education
H.O.P.E 4
Quarter 3 and 4
Module 1 to 8
Introductory Message
For the facilitator:

Welcome to the Health Optimizing Physical Education 2, Grade 12 Alternative

Delivery Mode (ADM) Modules 1 to 8.
These modules were collaboratively designed, developed and reviewed by educators
both from public and private institutions to assist you, the teacher or facilitator in
helping the learners meet the standards set by the K to 12 Curriculum while
overcoming their personal, social, and economic constraints in schooling.

These learning resources hope 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.

In addition to the material in the main text, you will also see this box in the body of
the module:

Notes to the Teacher

This contains helpful tips or strategies that
will help you in guiding the learners.

As a facilitator you are expected to orient the learners on how to use these modules.
You also need to keep track of the learners' progress while allowing them to manage
their own learning. Furthermore, you are expected to encourage and assist the
learners as they do the tasks included in the modules.
For the learner:

Welcome to the Health Optimizing Physical Education 2, Grade 12 Alternative

Delivery Mode (ADM) Modules 1 to 8.

The hand is one of the most symbolized parts of the human body. It is often used to
depict skill, action and purpose. Through our hands we may learn, create and
accomplish. Hence, the hand in this learning resource signifies that you as a learner
is capable and empowered to successfully achieve the relevant competencies and
skills at your own pace and time. Your academic success lies in your own hands!

These modules were designed to provide you with fun and meaningful opportunities
for guided and independent learning at your own pace and time. You will be enabled
to process the contents of the learning resource while being an active learner.

These modules have the following parts and corresponding icons:

What I Need to Know This will give you an idea of the skills or
competencies you are expected to learn in the
module.

What I Know This part includes an activity that aims to

check what you already know about the
lesson to take. If you get all the answers
correct (100%), you may decide to skip this
module.

What’s In This is a brief drill or review to help you link

the current lesson with the previous one.

What’s New In this portion, the new lesson will be

introduced to you in various ways such as a
story, a song, a poem, a problem opener, an
activity or a situation.

What is It This section provides a brief discussion of the

lesson. This aims to help you discover and
understand new concepts and skills.

What’s More This comprises activities for independent

practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

What I Have Learned This includes questions or blank

sentences/paragraphs to be filled in to
process what you learned from the lesson.
 What I Can Do This section provides an activity which will
help you transfer your new knowledge or skill
into real life situations or concerns.

Assessment This is a task which aims to evaluate your

level of mastery in achieving the learning
competency.

Additional Activities In this portion, another activity will be given

to you to enrich your knowledge or skill of the
lesson learned. This also tends toretention of
learned concepts.

Answer Key This contains answers to all activities in the

module.

At the end of every module, you will also find:

References This is a list of all sources used in developing

this module.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Do not forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.

We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!
 Health Optimizing Physical
Education H.O.P.E 4
Quarter 3 and 4 – Module 1:
Self-assesses Health-related Fitness
(HRF), Status, Barriers to Physical
Activity Assessment Participation
and One’s Diet
Health Optimizing Physical Education H.O.P.E 2
Alternative Delivery Mode
Quarter 3 – Module 1: Self-assesses Health-related Fitness (HRF), Status,
Barriers to Physical Activity Assessment Participation and One’s Diet
First Edition, 2020

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 royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand

names, trademarks, etc.) included in this module are owned by their respective
copyright holders. Every effort has been exerted to locate and seek permission to use
these materials from their respective copyright owners. The publisher and authors
do not represent nor claim ownership over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writer: Juan Miguel I. Tangkeko

Editors: Lerma M. Baldonado

Illustrator: Jayson Latade

Layout Artist: Gene Ross Jose I. Silva

Management Team: Daisy Z. Miranda

Buddy Chester M. Repia

Vincent Emmanuel L. Ilagan

Henry P. Contemplacion

Printed in the Philippines by APO Production Unit, Inc.

Department of Education – Schools Division of San Pablo City

Office Address: Rizal Avenue, San Pablo city

Telefax: (049) – 562 7216 * (049) – 503 5960
E-mail Address: lrms.sanpablocity@deped.gov.p
 What I Need to Know

This module was designed and written with you in mind. The activities to be
undertaken here are all self-initiated. Series of activities will enable you to
learn much about fitness. In the application, you will be asked to design a
fitness program through engaging in individual, dual and team sports that
can be adapted by others.
Aligned with the curriculum, this module is focused in one lesson, that is:

Lesson 1 – Self-assesses Health-related Fitness (HRF), Status, Barriers to

Physical Activity Assessment Participation and One’s Diet

After going through this module, you are expected to:

1. Identify the five components of Health-related Fitness (HRF).
2. Compute and classify your Body Mass Index (BMI).
3. Self-Assess your Health-related fitness components (HRF) through
participating in HRF activities.
4. Identify the difficulties in participating inphysical activities.

What I Know

Directions: Identify the concept being asked in each statement. Choose and write the
letter of the correct answer on a separate sheet of paper.
1. It is the ability to exercise the entire body for long periods of time.
A. Flexibility B. Muscular Endurance
C. BMI D. Cardiovascular Endurance
2. It is the amount of force you can put forth with your muscles.
A. Muscular Strength B. Muscular Endurance
C. BMI D. Cardiovascular Endurance
3. It is the ability to use your joints fully.
A. Flexibility B. Muscular Endurance
C. BMI D. Cardiovascular Endurance
4. It is the ability to use the muscles, which are attached to the bones, many times
without getting tired.
A. Flexibility B. Muscular Endurance
C. BMI D. Cardiovascular Endurance
5. It is the percentage of body weight that is fat compared to other body tissue,
such as bone and muscle.
A. Flexibility B. Muscular Endurance
C. BMI D. Cardiovascular Endurance
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 Lesson Self-assesses Health-related
Fitness (HRF), Status, Barriers to
1 Physical Activity Assessment
Participation and One’s Diet

Health-related physical fitness (HRF) is primarily associated with disease

prevention and functional health. There are five areas of health-related fitness (HRF).
They are heart and lung endurance or cardiovascular endurance, muscular
strength, muscular endurance, flexibility, and body composition.

Participating in regular health-related fitness helps you control your weight,

prevents diseases and illness, improves your mood, boosts energy, and promotes
better sleep.

What’s In

Learning task 1: In your own experience, give or name exercises that can measure
the following components of Health-related Fitness (HRF):

HRF Components Sample/Name of exercise

Cardiovascular Endurance -

Muscular Strength -

Muscular Endurance -

Flexibility -

What’s New

Learning task 2: Create the HRF template below for recording your own HRF
components. Write your template on a ½ index card or on a sheet of paper. This will
help you compare your HRF from this semester to the following.

Name: Section:

Health-related Fitness Pre-test Post-test

components (1st Sem) (2nd Sem)

Cardiovascular Endurance ________bpm ________bpm

(________________)

Muscular Endurance Trial 1 ___ Trial 1 ___

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 (________________) Trial 2 ___ Trial 2 ___

Muscular Strength Trial 1 ___ Trial 1 __

(________________)
Trial 2 ___ Trial 2 __

Flexibility Trial 1 ___ Trial 1 ___

(________________)
Trial 2 ___ Trial 2 ___

Body Composition Wt ____kg Wt ____kg

BMI – Body Mass Index
Ht ____m Ht ____m

BMI _____ BMI _____

Classification: _____________ Classification: _____________

What is It

Components of Health-Related Fitness

Heart and lung endurance or cardiovascular endurance is the ability to exercise

the entire body for long periods of time. It requires a strong heart, healthy lungs, and
clear blood vessels to supply the body with oxygen. Activities to improve fitness in
this area include running, swimming, and aerobic dance. A person must do the
activity continuously for a minimum of 20 minutes within their target heart rate zone.
Endurance/cardiovascular activity should be done a minimum of 3 days per week.
Every other day is preferable. The mile or the pacer will measure fitness testing in
this area.

Muscular Strength is the amount of force you can put forth with your muscles. It is
often measured by how much weight you can lift. People with strength have fewer
problems with backaches and can carry out their daily tasks efficiently. Examples of
muscular strength include push-ups, weightlifting heavy weight with few repetitions,
and pull-ups. Fitness testing will be measured by doing push-ups.

Muscular Endurance is the ability to use the muscles, which are attached to the
bones, many times without getting tired. People with good muscular endurance are
likely to have better posture, have fewer back problems, and be better able to resist
fatigue than people who lack muscular endurance. You can improve muscular
endurance by lifting weights with many repetitions or doing sit-ups. Measuring the
number of sit-ups, you can do correctly is used for fitness testing.

Flexibility is the ability to use your joints fully. You are flexible when the muscles
are long enough, and the joints are free enough to allow movement. People with good
flexibility have fewer sore and injured muscles. Stretching before and after activities
will help to improve flexibility. The sit-and-reach and the trunk lift are two tests used
to measure flexibility.

Body Composition is the percentage of body weight that is fat compared to other
body tissue, such as bone and muscle. People who have a high percentage of fat are
more likely to be ill and have a higher death rate than lean people. Exercise and
eating the right foods in the proper amounts can improve body composition. Body
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composition can be measured using an instrument called calipers, a specialized
scale, or it can be calculated by using the body mass index (BMI) which uses height
and weight to determine your BMI.

How to calculate Body Mass Index:

Body Mass Index is a simple calculation using a person’s height and weight. The
formula is BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their
height in meters squared.

Classifications BMI Scores (kg/m2)

Underweight 18.4 and below
Normal 18.5 – 24.9
Overweight 25.0 – 29.9
Obese I 30.0 and 34.9
Obese II 35.0-39.9
Obese III 40.0 and above

What’s More

Learning task 3a: Perform and Record! Indicated above were the HRF components.
Perform the suggested physical activities and record it on your HRF templates. You
will only choose 1 physical activity per HRF component.

Learning Task 3b:

Answer the following questions:
1. After the Physical Activities were done, what are the difficulties you
encountered? On what exercise?
2. What can you say about the records and data you gathered? Are you
satisfied with your HRF?
3. What can you say about your BMI? How will you normalize your BMI?
4. How can you help your family members, normalize their BMIs?
5. Will you continue to perform the HRF exercises to normalize your BMI?
Why? Why not?

What I Have Learned

Learning Task 4: Complete the statements below.

1. I discovered that HRF _______________________.
2. I discovered that HRF has __________________.
3. I believed that HRF activities will _____________________________________________.
4. I learned that HRF is important because ______________________________________.
5. I learned that ________________________________________________________________.

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 What I Can Do

Learning Task 5: Perform a Dance exercise routine through video presentation. The
focus of your dance exercise routine will be on Cardiovascular, Muscular Endurance,
Muscular strength, and Flexibility only. The exercise must be at least 10 minutes.
Refer to the criteria below:

Criteria:
Creativity 30%
Relevance 20%
Proper projection 20%
Music Selection 10 %
Preparedness 20 %

Assessment

Learning Task 6: Answer the following questions:

1. What is cardiovascular endurance?
A. ability to use your joints fully
B. ability to exercise the entire body for long periods of time
C. ability to use the muscles, many times without getting tired
D. percentage of body weight that is fat compared to other body tissue
2. Which of the following is the classification of BMI that falls under 18.7?
A. Obese B. Overweight C. Normal D. Underweight
3. Which of the following exercises can be done to improve Muscular Strength and
Endurance?
A. Weightlifting B. Dancing C. Running D. Push-ups
4. Which of the following exercises can be done to improve Flexibility?
A. Weightlifting B. Folk Dancing C. Running D. Wing Stretching
5. Which of the following exercises can be done to improve Cardiovascular
Endurance?
A. Walking B. Dancing C. Running D. all of the above

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 What I Need to Know

This module was designed and written with you in mind. The activities to be
undertaken here are all self-initiated. Series of activities will enable you to
learn much about fitness. In the application, you will be asked to design a
fitness program through engaging in individual, dual and team sports that
can be adapted by others.
Aligned with the curriculum, this module is focused in one lesson, that is:

Lesson 1 – Self-assesses Health-related Fitness (HRF), Status, Barriers to

Physical Activity Assessment Participation and One’s Diet

After going through this module, you are expected to:

1. Self-Assess your Health-related fitness components (HRF) through
participating in HRF activities.
2. Compute and classify your Updated Body Mass Index (BMI).
3. Identify the difficulties in participating in physical activities.
4. Differentiate recreation from leisure.

What I Know

Directions: Complete the table and supply for the exercises below that can be
included on the HRF components:
Health-Related Fitness Component Exercises
Muscular Strength

Muscular Endurance

Cardiovascular Endurance

Flexibility

Jogging Push-ups Curl-ups Planking Stretching Running

Weightlifting Yoga Dancing Dumbbell Walking step-test

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 Lesson
Self-assesses Health-related Fitness (HRF),

1 Status, Barriers to Physical Activity

Assessment Participation and One’s Diet

Health-related physical fitness (HRF) is primarily associated with disease

prevention and functional health. There are five areas of health-related fitness (HRF).
Since we already tackled their components, let us have the comparison of our data
from the 1st semester.

What’s In

Learning task 1 - Perform the HRF (Health-related Fitness) exercises you have done
last semester and update your records then contrast the scores. After updating and
performing the exercises, answer the succeeding questions:
Name: Section:

Health-related Fitness Pre-test Post-test

components (1st Sem) (2nd Sem)

Cardiovascular Endurance ________bpm ________bpm

(________________)

Muscular Endurance Trial 1 ___ Trial 1 ___

(________________)
Trial 2 ___ Trial 2 ___

Muscular Strength Trial 1 ___ Trial 1 __

(________________)
Trial 2 ___ Trial 2 __

Flexibility Trial 1 ___ Trial 1 ___

(________________)
Trial 2 ___ Trial 2 ___

Body Composition Wt ____kg Wt ____kg

BMI – Body Mass Index
Ht ____m Ht ____m

BMI _____ BMI _____

Classification: _____________ Classification: _____________

1. How will you compare the 1st semesterly results from today?
2. Is there any significant increase? On what exercise/s do you excel?
3. Is there any significant decrease? On what exercise/s?
4. What is your BMI as of the moment? Is there any difference? What does it imply?
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 What’s New

Learning task 2: Directions: Write True if the statement is incorrect and write False
if the statement is correct.

_____________1. Leisure activities are the things that you do primarily for relaxation
and pleasure, and which do not involve much work.
_____________2. Recreational activities require physical activity and interactions with
other people
_____________3. Recreational activities are known to be very beneficial to your total
well-being and most of them will help you relax and help you manage stress better.
_____________4. Sports and games like volleyball, tennis, are examples of musical
activities.
_____________5. Social Activities include things like parties, picnics, carnivals etc.

What is It

6 Obstacles to Exercising and How to Overcome Them

Do you get all gung-ho about a new exercise regimen, then find yourself slacking off
and finding excuses to take a break? So, do we all; it’s a natural tendency to be
excited about something when it’s new and fresh and to lose our resolve over time.
And as the days shorten and the weather cools, the temptation to stay home on the
couch gets ever stronger! To overcome this inner resistance, we must identify the
obstacles preventing us from exercising and creatively come up with workarounds.
Here are a few of the most common ones.

1. You are just too tired.

If you cannot drag yourself out of bed for that morning workout or you are too
crushed at the end of the day, ask yourself, how much sleep are you getting? If you
are not getting 7-8 hours a night, try it for a while. When we are not sleeping enough,
we are more prone to illness and injury and our hunger and satisfaction cues for
eating are all messed up.

Fix: Get 7-8 hours of sleep a night for two weeks, then try again.

2. There is too much to do at home.

Does walking in the door of your house lead to distraction and reduced likelihood of
getting to the gym? Yes, it does. There’s mail to open, the morning’s clutter to pick
up, plants to water, pets to feed. No wonder we never make it back out.

Fix: Bring your fitness gear with you to work and go straight to the gym or pool or
track straight after work.

3. You are just too busy.

Cannot figure out how to clear the time for the hour of exercise you usually do? Well,
does it have to be an hour? What if you did 20 minutes of intensely vigorous work?
According to recent research, working out intensely for 20 minutes is the equivalent
of 40 minutes of moderate exercise.
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Fix: When you are just too slammed, cut your exercise time in half but work out
twice as hard.

4. You are too hungry to work out when you get home.
Ask yourself, when was the last time you ate? If you don’t have a mid-afternoon
snack, you’re likely to not have the energy to do it.

Fix: Eat a well-balanced snack (think peanut butter on whole wheat crackers) two
hours before you plan to work out.

5. It’s too much to do both cardio and strength training.

If you find yourself knocking off halfway through your routine and promising yourself
to do the weights or the bike next time, it’s the easiest to solve by coming up with a
gym routine, fitness activity, or class that includes both at once.

Fix: Consider structuring your strength workout as circuit training and kill two birds
with one stone. (Worst kept secret: This fitness coach gets bored with long bouts of
cardio and almost never does it – it’s almost always circuit training for me or if I’m
going to use something like a spinning bike or an elliptical it’s 20 minutes of high
intensity intervals!)

6. Exercise is no fun.
When what we have been trying to do for a while hasn’t been working, we need to
question all of our assumptions and start from scratch. Ask yourself: where do I want
to move my body? What kind of environment appeals to me? Do I prefer to work out
with others or alone? What are my favorite parts of my workout routine and what
makes me think I need to do the others as they are currently designed?

Fix: Choose your favorite activities and get rid of the rest. Then try a few new things
and include those that work for you. Find a workout buddy or two if you prefer the
company. Build a fitness routine the way you want it and go do it.

What is Leisure?
Leisure activities are the things that you do primarily for relaxation and pleasure,
and which do not involve much work. These activities could be very passive requiring
little or no physical activity, and you can do them by yourself if you don’t want to do
it with others.

Differences Between Leisure and Recreation

One of the basic differences between leisure activities and recreational activities is
that leisure activities can be very passive with little or no physical activity and you
can do them by yourself whereas recreational activities require physical activity and
interactions with other people.

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Types of Recreational Activities
There are several types of recreational activities and different criteria can be used to
categorize these activities. Activities can be categorized based on the level of activity
and interaction with others etc. Some of the different types of recreational activities
include:

Physical Activities: E.g. Sports and games like volleyball, tennis, etc.

Social Activities: This includes things like parties, picnics, carnivals etc.

Outdoor Activities: This involves activities like camping, backpacking etc.

Arts and Crafts: Examples include activities like painting, woodwork, sculpting etc.

Musical Activities: Includes musical bands, singing, dance groups etc.

Drama and Theater: This includes acting, plays, puppetry etc.

Service Activities: awareness for causes (e.g. Running for cancer), fundraising,
volunteering etc.

What’s More

Learning task 3: List famous destinations here in San Pablo City or nearby places
(cities/municipalities) that we can go to and do Recreational Activities. List as many
places as you can.

What I Have Learned

Learning Task 4: Complete the statements below.

1. I discovered that recreational activities ________________________________________.
2. I discovered that leisure activities______________________________________________.
3. I believed that recreational activities are_______________________________________.
4. I learned that to overcome obstacles on exercising______________________________.
5. Being physically fit can be ____________________________________________________.

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 What I Can Do
Learning Task 5: Complete the following tasks:
1. Choose an outdoor recreational activity that you can do.
2. Explain why you chose that activity and discuss the nature and
background of that activity.
3. Document your journey doing the Recreational Activity you have
chosen. (can be video time lapsed or picture slideshow)
4. Explain the benefits you acquire from the Recreational Activity you
experienced.

Assessment

Learning Task 6: Choose the correct answer.

1. The following are examples of Recreational Activities except for,
A. Basketball B. Backpacking C. Singing D. Washing Dishes
2. Which of the following is the classification of BMI that falls under 29.3?
A. Obese B. Overweight C. Normal D. Underweight
3. Which of the following exercises can be done to improve Muscular Strength and
Endurance?
A. Yoga B. Curl-ups C. Running D. Planking
4. Which of the following Recreational Activity can be done to improve Flexibility?
A. Weightlifting B. Yoga C. Running D. Swimming
5. Which of the following exercises can be done to improve Cardiovascular
Endurance?
A. Swimming B. Aerobic Dancing C. Painting D. Bowling

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 12
Quarter 4
Quarter 3
What I Know
What I Know
1. Muscular Strength –
Push-ups 1. D
Curl-ups 2. A
Planking 3. A
Weightlifting 4. B
Dancing 5. C
Dumbbell
2. Cardiovascular Assessment
endurance-
Jogging
Dancing 1. B
Running 2. B
Walking 3. A/D
Step-test 4. D
3. Muscular Endurance – 5. D
Push-ups
Curl-ups
Planking
Weightlifting
Dancing
Dumbbell
4. Flexibility –
Yoga
Curl-ups
Stretching
Dancing
Learning task 2:
1. False
2. False
3. False
4. True
5. False
Assessment
1. D
2. B
3. B/D
4. B
5. A/D
Answer Key
References
Leach, Florrie. “What is the importance of health-related fitness?” Last Updated:
12th January 2020
https://findanyanswer.com/what-is-the-importance-of-health-related-
fitness#:~:text=Health%2Drelated%20physical%20fitness%20is,energy%2C%20and
%20promotes%20better%20sleep

Chatswood Medical and Dental Centre. “The importance of knowing your Body
Mass Index (BMI)” Last updated April 28, 2020.
https://www.chatswoodmedicalanddental.com.au/articles/body-mass-
index/#:~:text=Your%20BMI%20is%20a%20measurement,outside%20of%20the%2
0healthy%20range

BMI chart with obesity classifications adopted from the WHO 1998 report.
Contributed by the World Health Organization - "Report of a WHO consultation on
obesity. Obesity Preventing and Managing a Global Epidemic." Updated January
2020
https://www.ncbi.nlm.nih.gov/books/NBK535456/figure/article-18425.image.f1

Randall Consolidated School. “Fitness Focus Components of Health-Related

Fitness” Updated January 2020
https://www.randall.k12.wi.us/cms/lib/WI01001877/Centricity/Domain/52/Fitn
ess%20Focus.pdf

Pitman, Heatherose. “7 Obstacles to Exercising and How to Overcome Them

” September 11, 2015
https://www.getfitkpsf.com/get-active/7-obstacles-to-exercising-and-how-to-
overcome-them/

Best Style Trends©. “15 Great Examples of Recreational Activities That Anybody Can
Do”. Updated January 2020
https://beststyletrends.com/examples-of-recreational-
activities/#:~:text=Some%20of%20the%20different%20types,activities%20like%20c
amping%2C%20backpacking%20etc.

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