Physical Education and

Health 2 (HOPE 2)
Quarter 3
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 Complete the table with
the following sports
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category and health-

related fitness component.
 SPORTS ASSESSMENT
Sports Category (Individual/dual or Health-Related Fitness
Sports Team Sports) Component
1. Basketball
2. Volleyball
3. Badminton
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4. Table tennis
5. Football
6. Chess
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7. Arnis
8. Swimming
9. Soft ball
10. Gymnastic
 (Individual and Dual Sports/
Team Sport)
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 OBJECTIVE
Self-assess the health-related
fitness (HRF) status, barriers
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to physical activity assessment

participation and one’s diet.
 FILLING THE RIGHT
The topic on physical fitness has been spiral
in the entire senior high
c school curriculum.
Fill in the box with the correct term to
complete the mapping diagram about
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fitness. Choose your answer from the words

inside the box.
 FILLING THE RIGHT

Body Composition
Cardio-vascular Endurance
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Flexibility
Health-related Fitness
Muscular Strength and Endurance
 FILLING THE RIGHT

1. Health-related Fitness
2. Body Composition
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3. Flexibility
4. Cardio-vascular Endurance
5. Muscular Strength and Endurance
 YOU COMPLETE ME
The lesson on health-related fitness will relate to the
physical activities related to sports badminton and
c
basketball. Let us take a recall on the meaning of
fitness by arranging the word or phrases found inside
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the basketball picture.

 YOU COMPLETE ME

c
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 YOU COMPLETE ME

c
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Fitness refers to the condition of

being physically fit and healthy.
c
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 After you have classified your body
composition, you need to determine your
resting heart rate before you start the
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physical activity. Performing any form of

physical activity will change your heartbeat
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and you may not sustain doing it because you

might lose your breath.
 Your heartbeat per minute measures your cardio-
vascular endurance. First, you need to identify
your target beat per minute (BPM) in performing
c

moderate activity. Then, if your body is already

stabilized in doing so, that is the time you
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upgrade to vigorous activity. Here are the steps in

getting your resting heart rate (RHR):
 Step 1: Take a rest for 10 minutes.
The best time to get RHR is in
the morning after you wake up.
c

Step 2: Place your pointing and

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middle fingers on your inside

wrist.
 Step 3: Count the beats for 10 seconds.
Then, multiply the result by six (6) to
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get the number of beats per minute.

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Example: 7 x 6 = 42 bpm
 Step 4: Subtract your age from 220 and multiply it by 60%
to get the moderate target heart rate on physical activity.
Note: 220 is the standard figure. If you want to perform
vigorous physical activity, multiply
c your bpm by 90% to
get the target heart rate. In this module, you will only take
moderate physical activity and get a moderate target
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heart rate.

Example: 220 – 17 = 203 x 0.60 = 121.8 bpm

 Step 5: Subtract your bpm in step 3 from your
bpm in step 4. Multiply the difference by 60%
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Example: 121.8 – 42 = 79.8 x 0.60 = 47.88

bpm. This bpm indicates your target heart
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rate in performing moderate physical

activities.
 below 60 bpm – low RHR
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60-100 bpm – normal RHR

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above 100 bpm – fast RHR

YOUR TURN!
c
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 YOUR TURN!
Item No. Computation
1. ___x 6 =___bpm
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2 – 3. 220 –___=___x 0.60 = ___bpm

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4 – 5. ___–___=___x 0.60 =___bpm

 WRAP-UP
At any rate, accidents may
happen unexpectedly. It is
important to prepare
movement by taking exercise
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before the physical activity

and performing exercise
afterwards.
c
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 Listed on the next slides the reasons that people
give to describe why they do not het as much
physical activity as they think they should.
c
Please read each statement and indicate how
likely are to say of the following statements.
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3- Very likely 2- Somewhat likely 1- Somewhat unlikely 0- Very unlikely

 3- Very likely 2- Somewhat likely 1- Somewhat unlikely 0- Very unlikely

HOW LIKELY ARE YOU TO SAY … 3 2 1 0

1. My day is so busy now, I just
c don't think
I can make the time to include physical
activity in my regular schedule.
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2. None of my family members or friends

like to do anything active, so I don’t have
time to exercise.
 3- Very likely 2- Somewhat likely 1- Somewhat unlikely 0- Very unlikely

HOW LIKELY ARE YOU TO SAY … 3 2 1 0

3. I'm just too tired after cschool to get
any exercise.
4. I've been thinking about getting
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more exercise, I just can't seem to get

started.
 3- Very likely 2- Somewhat likely 1- Somewhat unlikely 0- Very unlikely

HOW LIKELY ARE YOU TO SAY … 3 2 1 0

5. I'm getting older so exercise
c can be
risky.
6. I don't get enough exercise because
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I have never learned the skills for any

sport.
 3- Very likely 2- Somewhat likely 1- Somewhat unlikely 0- Very unlikely

HOW LIKELY ARE YOU TO SAY … 3 2 1 0

7. I don't have access to jogging
c trails,
swimming pools, bike paths, etc.
8. Physical activity takes too much
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time away from other commitments –

time, work, family, etc.
 3- Very likely 2- Somewhat likely 1- Somewhat unlikely 0- Very unlikely

HOW LIKELY ARE YOU TO SAY … 3 2 1 0

9. I'm embarrassed about c how I will
look when I exercise with others.
10. I don't get enough sleep as it is. I
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just couldn't get up early or stay up

late to get some exercise.
 3- Very likely 2- Somewhat likely 1- Somewhat unlikely 0- Very unlikely

HOW LIKELY ARE YOU TO SAY … 3 2 1 0

11. It's easier for me to findc excuses not

to exercise.
12. I know of too many people who
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have hurt themselves by overdoing it

with exercise.
 3- Very likely 2- Somewhat likely 1- Somewhat unlikely 0- Very unlikely

HOW LIKELY ARE YOU TO SAY … 3 2 1 0

13. I really can't see learning
c a new
sport at my age.
14. It's just too expensive. You must
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take a class or join a club the right

equipment.
 3- Very likely 2- Somewhat likely 1- Somewhat unlikely 0- Very unlikely

HOW LIKELY ARE YOU TO SAY … 3 2 1 0

15. My free times during cthe day are
too short to include exercise.
16. My usual social activities with
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family or friends do not include

physical activity.
 3- Very likely 2- Somewhat likely 1- Somewhat unlikely 0- Very unlikely

HOW LIKELY ARE YOU TO SAY … 3 2 1 0

17. I'm too tired during thec week and I
need the weekend to catch up on my rest.
18. I want to get more exercise, but I
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just can't seem to take myself stick to

anything.
 3- Very likely 2- Somewhat likely 1- Somewhat unlikely 0- Very unlikely

HOW LIKELY ARE YOU TO SAY … 3 2 1 0

19. I'm afraid I might injure myselfc or have a heart
attack.
20. I'm not good enough at any physical
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activity to make it fun.

21. If we had exercise facilities and showers at
work, then I would be more likely to exercise.
KNOW ME
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 KNOW ME
Listed on the next slide the different sports
events. Determine the following if it is
moderate or vigorous physical activities. Put
c

a check mark ( / ) to the corresponding column.

Copy and answer it on your notebook. To be
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pass on next meeting.

KNOW ME

c
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THANK YOU!
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