Q2 HOPE 1 Revised

GRADE 11
Health Optimizing
Physical Education 1
Quarter 2 – Week 1-8
Health Optimizing Physical Education 1 -Grade 11
Alternative Delivery Mode
1st Semester Quarter 2- Module 2: Fitness and Exercise
Revised Copy, 2021
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represent nor claim ownership over them.
Development Team of the Module
Developer /Compiler : Claudith L. Zapanta , TII, Don Sergio Osmeña Sr. MNHS
Editor : Cindy O. Perigo, Ed.D, P2, City Central HS

Mary Vi B. Gornez, MT1, Inayawan NHS
Wilson C. Gonzales, TIII, CC Don Carlos A. Gothong
MNHS
Reviewer : Renezar T. Ferolino
Division MAPEH Coordinator
Management Team : Rhea Mar A. Angtud, EdD

Schools Division Superintendent
Bernadette A. Susvilla, EdD
Assistant Schools Division Superintendent
Grecia F. Bataluna
Chief, Curriculum Implementation Division
Luis O. Derasin Jr, EdD
EPSvr AP, Senior High School Coordinator
Vanessa L. Harayo
EPSvr, LRMDS
Renezar T. Ferolino
Division MAPEH Coordinator
Printed in the Philippines by: DepEd Cebu City Division, RO7

Office Address: New Imus Road, Cebu City
Telefax: (032) 2551516/328-2020
E-mail Address: cebucity@deped.gov.ph
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Health Optimizing
Physical Education 1
Quarter 2 – Week 1-8
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Introductory Message
For the facilitator:
Welcome to the Health Optimizing Physical Education (HOPE 1) Alternative Delivery

Mode (ADM) Module on Fitness and Exercise.
This module was collaboratively designed, developed and reviewed by teachers from
public schools to assist you in meeting the standards set by the K to 12 Curriculum
while overcoming their personal, social, and economic constraints in schooling.
This learning resource aims 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 this module.
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 module.
For the learner:
Welcome to the Health Optimizing Physical Education (HOPE) 1: Second Quarter

Lessons on Fitness and Exercise.
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,
are 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!
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This module was 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.
This module has the following parts and corresponding icons:
This part includes an activity that aims to

What I Know check what you already know about the
(Pre-Test) lesson to take.
This will give you an idea of the skills or

What I Need to Know competencies you are expected to learn in
(Objectives) the module.
This is a brief drill or review to help you

What’s In link the current lesson with the previous
(Review/Springboard) one.
In this portion, the new lesson will be

introduced to you in various ways; a story,
What’s New
(Presentation of the Lesson) a song, a poem, a problem opener, an
activity or a situation.
This section provides a brief discussion of
What Is It the lesson. This aims to help you discover
(Discussion) and understand new concepts and skills.
This section provides activities which will
What’s More help you transfer your new knowledge or
(Application) skill into real life situations or concerns.
This includes key points that you need to

What I Have Learned remember.
(Generalization)
This comprises activities for independent
What I Can Do practice to solidify your understanding and
(Enrichment Activities) skills of the topic.
This is a task which aims to evaluate your

Assessment level of mastery in achieving the learning
(Post Test) competency.
This contains answers to the following:

Answer Key • What I Know
• What’s In
• What’s More
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At the end of this 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. Don’t 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. Submit the accomplished module at every end of the week.
7. Upon submission claim the module for the following week.
If you encounter any difficulty in answering the tasks in this module, do not hesitate
to consult your teacher or facilitator through text, phone call, chat, or the online
classroom during the virtual orientation with students.
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!
About the Module
This module was designed and written with you, students, in mind. It is here to help
you achieve optimum health through active engagement in physical activity. The
scope of this module permits it to be used in many different learning situations. The
language used recognizes the diverse vocabulary level of students. The lessons are
arranged to follow the Most Essential Learning Competencies (MELCs) released by
the Department of Education (DepEd) for this school year 2020 – 2021.
The 2nd Quarter is divided into 3 lessons, namely:
• Lesson 1- Physical Activity and Stress Management

• Lesson 2- Bone and Muscle Strengthening Activities
• Lesson 3- Training Principle and FITT Goals
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Second Quarter
Module 1- Weeks 1 to 8
Fitness and Exercise
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Quarter : Second Quarter
Content Standard : The learner demonstrates understanding of sport in

optimizing one’s health as a habit; as a requisite for
physical activity performance and as a career
opportunity.
Performance Standard : The learner leads sports events with proficiency and
confidence resulting in independent pursuit and in
influencing others positively.
Competencies : Describes the role of physical activity assessments in

managing one’s stress
: Self-assesses health-related fitness (HRF) status,

barriers to physical activity assessment participation and
one’s diet
: Sets FITT goals based on training principles to achieve

and/or maintain HRF
: 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
: Observes personal safety protocol to avoid dehydration,

overexertion, hypo and hyperthermia during MVPA
participation
Code : PEH11FH-llf-5, PEH11FH-llg-i-6, PEH11FH-lli-j-7,

PEH11FH-lla-t-8, PEH11FH-LLK-T-10
Duration : 8 Weeks
Topic : Stress and Exercise
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Physical Activity
Lesson 1
Week 1 and 2 and Stress Management
What I Know
Instructions: Read the statements carefully and choose the correct answer. Write
your chosen answer on a separate sheet of paper. Don’t forget to write your name,
grade and section, and the module number.
1. This is a method of limiting stress and its effects by learning ways of behaving and
thinking that reduce it.
A. Time Management C. Physical Activity
B. Stress Management D. Sleep Management
2. The following are physical symptoms of stress, EXCEPT:

A. chest pain C. constipation
B. frequent colds D. eating more
3. It is the body's reaction to any change that requires an adjustment or response.

A. stress C. body changes
B. stressors D. physical changes
4. It is a low impact physical activity that also develops the love of nature.
A. Yoga C. Gardening
B. Pilates D. Cycling
5. When you lost your self-esteem, it is a symptom that you are _______stressed.
A. physically C. behaviorally
B. emotionally D. mentally
6. These are events or conditions in your surroundings that may trigger stress.
7. The following are benefits of walking, EXCEPT:

A. releases tension from the major muscle groups
B. refreshes your spirit
C. deepens the breathing
D. quiets the nervous system
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8. The following stressors cause physical and mental reactions, EXCEPT:
A. anxiety C. peer pressure
B. self-confidence D. family problem
9. The following does not help you in coping with stress.

A. social support from family or friends C. doing your hobbies
B. participation in physical activity D. alcohol drinking
10. It refers to detrimental cause of excessive training.

A. Dehydration C. Overtraining
B. Stress D. Hyperthermia
11. One of the following is a vigorous physical activity.

A. Aerobics C. Pilates
B. Gardening D. Cooking
12. It is the excessive loss of water from the body, usually through sweating,
urination, and evaporation.
A. Hyperthermia C. Overtraining
B. Hypothermia D. Dehydration
13. One of the following shows that you are mentally stressed.
A. change in sleeping pattern C. body pains
B. constant worry D. change in eating habits
14. It is a condition wherein there is an alarming rise in body temperature caused

by exercising in a very humid environment.
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What I Need To Know
This lesson focuses on recognizing the causes and symptoms of stress and how
physical activities help you in managing it.
At the end of the lesson, you are expected to:
• recognize the stressors and symptoms of stress;

• create and perform physical activity plan to relieve stress; and
• be aware of the benefits of being physically active to maintain a sound
mental health.
What’s In
Think of something that made you feel bad, nervous, or worried lately.
What did you do? What made you feel better?
Write your answers on a separate sheet of paper.
What’s New
Take the quiz to identify how stressed you are. Answer each of the following
statements with ‘Yes’ or ‘No’.
1. My eating habits changed.

2. My sleep pattern changed.
3. I feel nervous or anxious a lot.
4. I am a shallow breather.
5. I suffer from depression and/or fatigue.
6. I find it hard to concentrate.
7. I lost my self-confidence and self-esteem.
8. I constantly feel guilty.
If you answered ‘Yes’ to five or more statements, stress management techniques are
recommended for you.
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What Is It
Stress is a fact of life which you cannot avoid but you can manage.
Definition of terms
Stress is the body's reaction to any change that requires an adjustment or response.
The body reacts to these changes with physical, mental, and emotional
responses.
Stressors are events or conditions in your surroundings that may trigger stress.
Stress management is a method of limiting stress and its effects by learning ways
of behaving and thinking that reduce it.
Symptoms of stress
There are four primary types of symptoms of stress: physical, emotional, cognitive,
and behavioral. The number of symptoms in every person varies depending on the
cause of stress. The chart below shows the types of symptoms that may be present
in someone suffering from stress.
Cognitive Symptoms Physical Symptoms
• Memory problem • Aches and pains

• Difficulty in concentrating • Diarrhea/Constipation
• Poor judgement • Chest pain/rapid heartbeat
• Anxious thoughts • Frequent colds
• Constant worry
Emotional Symptoms Behavioral Symptoms
• Agitation/Inability to relax • Eating more/less

• Moodiness • Sleeping too much/too little
• Short temper/irritability • Neglecting responsibilities
• Depression/unhappiness • Using
• Feeling overwhelmed alcohol/cigarettes/drugs
• Nervous habits like nail
biting, etc.
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Causes of stress
Why are you stressed? These are common things that cause teenagers’ stress.
1. School Requirements
2. Peer Pressure
3. Relationships
4. Family and financial needs
5. Anxiety
6. Self-doubt
Coping with Stress Through Physical Activity
Stress can directly affect one’s health. It’s impossible to eliminate, but you can learn
to manage it. Spending time with your family or friends, doing your hobbies, and
sleeping are usually done to cope with stress. While all of these coping techniques
are commonly known, exercise or physical activity is primarily recommended. Many
of the physical symptoms of stress can be managed through physical activity.
Keeping your body physically active can improve your mood and make you feel better.
Here are sample physical activities you can engage to reduce stress:
Physical How It Reduces Stress

Activities
Yoga Yoga postures are form of strength training, making you
more resilient and flexible, which in turn relieves physical
tension. It also uses deep breathing, which triggers the
body’s relaxation response.
Walking Walking releases tension from the major muscle groups,

deepens the breathing, and quiets the nervous system.
Gardening It is actually a low-impact workout but has the good way

to put you back with mother nature which refreshes your
spirit.
Dancing It has many physical, mental, and even emotional benefits.

It is a great workout that improves grace and agility as it
raises your heart rate.
Aerobic exercise It decreases overall levels of tension, elevates and

stabilizes mood, and improves sleep and self-esteem.
Pilates It is a series of exercise that emphasizes body awareness,

core strength, and proper alignment. It is known for
reducing neck and back pains which is a side effect of
stress.
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It is important to incorporate Physical Activity Assessment when you are engaging in
different physical activities to determine their health benefits and to know whether
progress has taken place. This assessment can be in a form of questionnaire (survey)
or Objective measures.
a. Questionnaire - includes questionnaires, diaries, logs, and

recalls.
b. Objective measures- includes motion sensors, pedometers, heart rate
monitoring, and direct observation.
Experts advise to use direct observation and direct measurement assessment using
objective methods over a long period of time.
Keep in mind that no amount of stress is significant; instead, the person’s ability to
overcome the stressful situation is what matters most.
What’s More
Instructions: Interview household members regarding what stresses them and what
physical activities relieve them from stress. Follow the template below.
Name of Interviewee Cause/s of Stress Physical Activity/ies Signature of

Reliever Interviewee
1.
2.
3.
What I Have Learned
Regular participation in physical activities can improve
1. ____________________________________________
2. ____________________________________________
3. ____________________________________________
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What I Can Do
My Two-week Stress-Reducing Physical Activity
A. My Plan
Instructions:
1. Use a separate sheet of paper and copy the template below.
2. Recall the things that stressed you this week.
3. Plan what physical activity you will be doing. Find something that you really
enjoy doing because that increases the likelihood that you would continue
participating in the activity.
4. Slowly build up your activity level and participation in your chosen physical
activity. Start with 20-30 minute sessions three times a week and gradually
increase the time. Make sure that the total time should be at least 60 minutes.
5. Let your parent/guardian affix his/her signature in the scoresheet as witness.
SAMPLE TEMPLATE
Name:____Juan Dela Cruz______________ Sec.:___Luminiscence_________

Chosen Physical Activity:____Jogging______
Week 1: December 6-11, 2020
SUN MON TUE WED THU FRI SAT Total

Minutes
30 30 30 90
Week 2: December 12-18, 2020
SUN MON TUE WED THU FRI SAT Total

Time
40 40 40 40 40 200
B. Execution
Instructions: Do the chosen physical activity as scheduled in your calendar and its
allotted time as indicated in your plan.
Important Reminder
Here are some precautions and safety tips to minimize injuries:

• Wear comfortable clothing and well-padded shoes.
• Always warm up before doing exercise and cool down afterwards to lower the
risk of strains and sprains.
• Take appropriate breaks during the activity.
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• Do not exercise with an empty stomach. Eat something light to give you some
stamina. But do not exercise immediately after a full meal because this will
affect digestion.
• Replenish extra fluids before, during, and after physical activity to avoid
Dehydration.
• Beware of the weather and environmental conditions. Avoid doing outdoor
vigorous exercises in hot or humid weather because this may lead to an
alarming increase of body temperature called Hyperthermia.
• Don’t overdo the exercises. Overexertion or Overtraining causes fatigue, sleep
problems, and increased risks for injuries.
C. Assessment
1. Your performance will be rated based on the rubric below.
2. Copy the template for your scoresheet on a separate sheet.
3. Put the check mark (✓) if the physical activity is performed and let your
parent/guardian affix his/her signature on the last column as witness.
WEEK 1 SCORE WEEK 2 SCORE

1ST day 1ST day
(Name of the
2ND day 2ND day
chosen physical
3RD day 3RD day
activity)
4th day
5th day
TOTAL SCORE
_______________________________________________________
Signature Over Printed Name of Parent or Guardian
Each day has a total score of 10 points. Perfect score is 80 points.
Table 1. Physical Activity Performance Rubric
Criteria Excellent Good Fair Needs

5 points 4 points 3 points Improvement
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Physical Completed the Completed two Completed one Completed one
Activity weekly activity days of the day of the first day of the first
Execution with with no first weekly weekly activity weekly activity
Safety injuries activity and and three days and two days of
Practices four days of of the second the second
the second weekly activity weekly activity
weekly activity without without
without injuries injuries
injuries
Utilization of Finished the Finished the Finished the Finished the
the Time weekly activity weekly activity weekly activity weekly activity
100% of the 80%- 90% of 60%-70% of 50% and below
allotted time the allotted the allotted of the allotted
time time time
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Assessment
Instructions: Read the statements carefully and choose the correct answer. Write
your chosen answer on a separate sheet of paper with your name, grade and section,
and the module number on the upper left most of the paper.
1. These are events or conditions in your surroundings that may trigger stress.
2. It refers to detrimental cause of excessive training.

3. When you lost your self-esteem, it is a symptom that you are _______stressed.
A. physically C. behaviorally
B. emotionally D. mentally
5. It is the body's reaction to any change that requires an adjustment or response.

6. This a method of limiting stress and its effects by learning ways of behaving and
thinking that reduce it.
A. Time Management C. Physical Activity
B. Stress Management D. Sleep Management
7. The following are physical symptoms of stress, EXCEPT:

A. chest pain C. constipation
B. frequent colds D. eating more
9. The following are benefits of walking, EXCEPT:

A. releases tension from the major muscle groups
B. refreshes your spirit
C. deepens the breathing
D. quiets the nervous system
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10. One of the following shows that you are mentally stressed.
A. change in sleeping pattern C. body pains
B. constant worry D. change in eating habits
11. The following does not help you in coping with stress.
A. social support from family/friends C. doing your hobbies
B. participation in physical activity D. alcohol drinking
12. It is the excessive loss of water from the body, usually through sweating,
urination, and evaporation.
A. Hyperthermia C. Overtraining
B. Hypothermia D. Dehydration
13. It is a condition wherein there is an alarming rise in body temperature caused

by exercising in a very humid environment.
15. Biting your fingernails frequently is a _________ symptom of stress.

A. behavioral C. mental
B. physical D. emotional
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Lesson 2 Bone and Muscle
Week 3-5 Strengthening Activities
What I Know
Instructions: Read and understand the following statements. Write YES if you think
it is correct and NO if it is not correct. Write your answers in a separate sheet of
paper. (Write your name, grade and section, and the module number.)
1. Muscle strengthening activities use resistance training and lifting weights.

2. You can continue doing the exercise even if you have pulled muscles.
3. There are physical activities that illustrate both bone and muscle strengthening.
4. Follow correct posture in doing exercises.
5. Bone strengthening helps prevent osteoporosis.
6. You can overcome barriers in physical activity if you have high expectation for
complete and immediate results.
7. Playing sports is an example of bone strengthening activities.
8. To strengthen our muscles, we need to lift heavy objects.
9. Having fun in doing physical activities will encourage one’s continuous
participation.
10. Climbing a tree will strengthen your muscles.
11. Injuries will not hinder you in participating in dance exercises.
12. Only muscle strengthening activities develop our muscles.
13. Overdoing exercises will cause burnout.
14. Regular participation in physical activities will improve your mental health.
15. Both bone and muscles are strengthened through weight lifting.
What I Need To Know
This lesson involves performance on another type of physical activity and its barriers
that are needed to overcome to adopt a physically active lifestyle.
• differentiate bone strengthening and muscle strengthening;

• identify barriers in performing some physical activities;
• perform and assess one’s health-related physical fitness level;
• follow safety protocol in doing physical activity; and
• appreciate and accept one’s physical ability.
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What’s In
Recall the previous lesson. Answer the following questions below.

• What does PFT stand for?
• Why do we need to perform PFT?
What’s New
Copy and fill-up the Physical Activity Readiness Questionairre (PAR-Q) on a separate
sheet of paper. Please read the questions carefully and answer each one honestly.
Check Yes or No.
PAR-Q & YOU

Yes No
Has your doctor ever said that you have a heart condition and that you
should only do physical activity reommended by a doctor?
Do you feel pain in your chest when you do physical activity?
In the past month, have you had a chest pain when you were not doing
physical activity?
Do you lose your balance because of dizziness or do you ever lose
consciousness?
Do you have a bone or joint problem (for example, back, knee or hip) that
could be made worse by a change in your physical activity?
Is your doctor currently prescibing drugs ( for example: water, pills, etc.)
for your blood pressure or heart condition?
Do you know any other reason why you should not do physical activity?
Self-Assessment: If you answered YES to one or more questions:
1. Talk with your doctor by phone BEFORE you start becoming much more
physically active or BEFORE you have a fitness appraisal.
2. Tell your doctor about the PAR-Q and which questions you answered YES.
3. If you are not able to talk with your doctor, you may do the activity with
moderation or you may limit your activities to those which are safe for you.
4. Talk with your doctor about the kinds of activities you wish to participate in and
follow his/her advice.
5. Find out which community programs are safe and helpful for you.
If you answered NO honestly to all PAR-Q questions, you can be reasonably sure
that you can:
1. Start becoming much more physically active. Begin slowly and build up
gradually. This is the safest and easiest way to go.
2. Take part in a fitness appraisal. This is an excellent way to determine your basic
fitness so that you can plan the best way for you to live actively.
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Delay becoming much more active:
1. If you are not feeling well because of a temporary illness such as a cold or a
fever. Wait until you feel better.
2. If you are or may be pregnant, talk to your doctor before you start becoming
more active.
Please take note of the restrictions, if you have, based on the result of your PAR-Q.
Never sacrifice your health and safety. Remember, your safety is our priority. So be
safe and have fun as you engage in different physical activities!
What Is It
When engaging in regular physical activity or planning your physical activity routine,
it is important for you to know the types of physical activity that you should engage
in and the benefits they provide.
BONE STRENGTHENING MUSCLE STRENGTHENING ACTIVITIES

ACTIVITIES
• produce an impact or • activities that use the principles of
tension force on the bones strength training, resistance training,
that promotes bone growth or muscular strength and endurance
and strength exercises
• also known as weight- • consist of movements or exercise where
bearing or weight-loading they can move their body with a weight
activity or other resistance against gravity
Examples: Examples:
Walking, jogging, hopping, Resistance exercises, tug-of-war, push-ups,

skipping, jumping rope, running, sit-ups, squats, tree climbing, swinging on
gymnastics, lifting weights, playground equipment, rock climbing and
volleyball, tennis, and basketball using weight machines.
Benefits: Benefits:
• They increase bone • They boost the strength of muscles,
density, strength, and tendons, and ligaments.
reduce the risk of • They develop lean muscle mass that
osteoporosis. contributes to healthy body weight.
• They improve mental • They can help you perform well in daily
health and reduce the risk physical tasks.
of depression.
After knowing the type of physical activity you want to engage in, it is best to have a
self-assessment to determine and gauge your personal fitness level. It is done by
recording and evaluating assessment result. However, you should not make
conclusions about your fitness level solely to your performance in the assessment
tool.
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Health-Related Physical Fitness Testing
Assessing one’s health status will help you know about one’s strengths and
weaknesses. Being aware of your health-related fitness level and its relevant
interpretation will help you efficiently create an action plan in observing a healthy
lifestyle and selecting appropriate activities for areas that need improvement.
1. Body Composition: Body Mass Index
• Procedure:
a. Identify your weight in kilograms and height in meters.
b. Calculate your BMI using the formula:
BMI= 𝑊𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔)

𝐻𝑒𝑖𝑔ℎ𝑡 (𝑚)2
2. Cardiorespiratory Fitness: 3-minute Step Test
• Procedure:
a. Stand at least one foot away from the step or bench with trunk erect and
eyes looking straight ahead.
b. The first step of the sequence should be alternate. Step up and down the
step/bench for 3 minutes at a rate of 96 beats per minute. One step
consists of 4 beats- up with the left foot (count 1), up with the right foot
(count 2), down with the right foot (count 3), down with the left foot (count
4) for the second sequence. Observe proper breathing (inhale through the
nose; exhale through the mouth).
c. Immediately after the exercise, stand and locate your pulse and in (5) five
seconds, start getting the heart rate.
d. Don’t talk while taking the pulse beat.
e. Count the pulse beat for 10 seconds and multiply it by 6.
• Scoring: Heart rate after the activity
3. Muscular Strength and Endurance: Basic Plank
• Procedure:
a. Assume a push-up position. Rest body on forearms with palms and fingers
flat on the floor. Elbows are aligned with the shoulders.
b. Legs are straight with ankles, knees, and thighs touching together.
c. Support weight on forearms and toes; make sure your back is flat. Head,
neck, and spine are in a straight line.
d. Keep abdominals engaged/contracted; do not let stomach drop and hips to
rise.
• Scoring: Record the time in the nearest seconds/minute. Maximum of 90

seconds for boys and girls.
4. Flexibility: Zipper Test
• Procedure:
a. Stand erect.
b. Raise your right arm, bend your elbow, and reach down across your back
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as far as possible, to test the right shoulder; extend your left arm down and
behind your back, bend your elbow up across your back, and try to
reach/cross your fingers over those of your right hand as if you to pull a
zipper or scratch across the shoulder blades.
c. To test left shoulders, repeat procedures a and b with the left hand over the
left shoulder.
• Scoring: Record zipper test to the nearest 0.1 centimeters.
Barriers to Physical Activity

There are lots of reasons for not being physically active. Here’s a list of some common
reasons with some ways to overcome them. Remember, everyone is different, with
different abilities, knowledge, interests, and free time.
1. Lack of time
• Schedule activities into your day and use an exercise log so you can see
how little time it takes.
2. Lack of motivation to begin
• Keep in mind all the physical and psychological benefits of the activity.
3. No support
• Join a club or program, or get active with a friend or family member so
you have support and encouragement during difficult times.
4. Feeling of being uncomfortable and bored
• Choose an activity you enjoy and keep it varied.
5. Risk of injury
• Progressing gradually will help you avoid injury and don’t push yourself
too hard.
What’s More
Instructions:
1. Compute your BMI and give its interpretation. (Show your solution at the back of
the scoresheet)
2. Perform the three (3) health-related physical fitness tests.
3. After completing the tests, record your results and their equivalent score based on
the rubrics below. Analyze the results of your performance of the 3 health-related
physical fitness tests in relation to your BMI.
4. Copy the template for scoresheet on a separate paper.
5. Let your parent/guardian affix his/her signature in the last column.
Table 1- Physical Fitness Test Scoresheet
Physical Fitness Actual Result Equivalent Signature of

Test Score Parent/Guardian
1. 3-minute Step Test _____ Beats
2. Basic Plank _____ Seconds
3. Zipper Test _____ Centimeters
TOTAL SCORE:
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BMI-_______________ -_____________(Interpretation)
Table 2- Physical Fitness Test Rubric
Physical Score
Fitness Test 5 4 3 2
(Excellent) (Good) (Fair) (Needs
Improvement)
1. 3-minute Male: less 79-99 HB 100-116 More than
Step Test than 79 HB HB 117 HB
Female: Less 85-108 HB 107-126 More than
than 85 HB HB 127 HB
2. Basic Plank 51 sec. & 46-50 31-45 16 and below
above
3. Zipper Test Fingers Fingers Fingers Just touched the
overlapped overlapped overlapped fingers
by 6cm & by 3.5- by 0.1-
above 5.96cm 3.4cm
Body Mass Index Classification

Below 18.5 Underweight
18.5 - 24.9 Normal weight
25.0 - 29.9 Overweight
30.0 above Obese
What I Have Learned
• __________________ are activities that produce an impact or tension

force on the bones that promote bone growth and strength while
___________________ increases skeletal muscle strength, power,
endurance, and mass.
• _____________________ is a barrier of physical activity. And one way of
overcoming it is to______________________________.
20
What I Can Do
1. Household Chores Log

Instructions: List down household chores that you usually do every week.
Classify them according to the type of physical activity.
Bone Strengthening Activities Muscle Strengthening Activities

1. 1.
2. 2.
3. 3.
B. Execution
1. Create a 20-minute dance exercise using the different movements of the
household chores listed in the table above.
2. The rubric below is your guide for the rating of your performance. Copy it
in a separate sheet.
3. Additional points will be given for taking some pictures or video of your
Performance. Submit this to your teacher.
4. Let your parent or guardian rate your performance and affix him\her
signature as witness/rater.
Important Reminder
Please follow the safety protocol in dancing:

1. Wear proper attire.
2. Warm-up before dancing.
3. Cool-down after dancing.
4. Stay hydrated.
5. Breathe throughout the dance.
6. Listen to your body; know when to keep pushing yourself and when to
stop.
Rubric for performance:

Excellent Good Fair Needs Score
5 points 4 points 3 points Improvement
2 points
Choreography Smooth Few troubles A lot of Consistently off
cueing and with cues trouble with beat and major
flowing and cues and trouble with
movement transitions transitions cues and
transitions transitions
Preparedness Completely Seems pretty Somewhat Not prepared to
and Mastery prepared and prepared but prepared perform
obviously might have but it is
has needed a clear that
practiced couple more practice was
practice lacking
21
Execution and Consistently Most of the Movements Offbeat
Timing moves in time are movements;
synchronizat movements inconsistent can’t dance
ion with the are with the with the beat
beat. consistent beat.
with the
beat.
Adherence to Follow all Has not Has not Has not
safety and safety followed 2 followed 4 followed all the
precaution protocol safety safety safety protocol
protocol protocol
TOTAL SCORE __/20
_______________________________________________________
Signature Over Printed Name of Parent or Guardian
Assessment
Read the statements carefully. Write True if the statement is correct and False if
it is incorrect. Write your answers in a separate sheet.
1. Having fun in doing physical activities will encourage one’s continuous

participation.
2. Overdoing exercises will cause burnout.
3. Climbing a tree will strengthen your muscles.
4. Follow correct posture in doing exercises.
5. Bone strengthening activities help prevent osteoporosis.
6. Regular participation in physical activities will improve your mental health.
7. There are physical activities that illustrate both bone and muscle strengthening.
8. To strengthen our muscles, we need to lift heavy objects.
9. Muscle strengthening activities use resistance training and lifting weights.
10. Injuries will not hinder you in participating in dance exercises.
11. Playing sports is an example of bone strengthening activities.
12. You can overcome barriers in physical activity if you have high expectation for
complete and immediate results.
13. You can continue doing the exercise even if you have pulled muscles.
14. Both bone and muscles are strengthened through weightlifting.
15. Muscle strengthening activities only develop our muscles.
22
Lesson 3 FITT Principle
Week 6 - 8
What I Know
I. Instructions: Read the items carefully. Write the correct answer on a

separate sheet of paper. (Write your name, grade & section, and module
number.)
1. The FITT principle is used to ____________.

A. determine how fit I am
B. plan my fitness program
C. measure the fitness level of a competitive athlete only
D. help weight loss
2. The “F” in FITT principle stands for

A. Fluency C. Frequency
B. Fitness D. Flexibility
3. It is a fitness training principle that requires a gradual increase in the
amount of work that the body performs.
A. specificity C. aerobic
B. overload D. progression
4. It is the principle of exercise which refers to how hard you exercise.

A. Frequency C. Time
B. Intensity D. Type
5. It is an exercise that enhances fitness for sports.

A. warm-up C. aerobic
B. conditioning D. anaerobic
6. It is the best monitoring method or practice to measure the intensity of one’s
exercise.
A. breathing C. heart rate
B. sugar Level D. rate of perceived exertion
7. It is the minimum frequency of exercise to develop one’s muscular strength.

A. everyday C. 2 nonconsecutive days in a week
B. once a week D. 2 consecutive days in a week
23
8. It is the principle of exercise which talks about the selection of appropriate
activities to help achieve the desired results.
9. Identify the part of FITT program being developed in the following situation.
Situation: Marie is doing the 3-minute jumping jacks and she feels hard doing
it. After doing it, her breathing is deep and rapid. She even can’t say
few words without stopping for breath.
10. It is the principle of exercise which is being practiced in the succeeding

situation.
Situation: Luis is a volleyball player. As the libero of their team, his coach
trained him through different agility exercises.
A. Specificity C. Aerobic
B. Overload D. Progression
II. Yes/No
Instructions: Read the following situation and its subsequent suggestions
carefully. Write YES if the suggestion WILL help John meet his fitness goal. Write
NO if the suggestion WILL NOT help John meet his fitness goal.
John is working on an activity plan. His primary goal is to increase his heart and
lung endurance.
Suggestions:
1. John should focus on aerobic exercises.
2. John should skip his warm-up in order to get the maximum benefit
from each exercise.
3. John should plan to exercise everyday as soon as he begins his plan.
4. John should limit his activity to strength training.
5. John should exercise at a high intensity every day.
24
What I Need To Know
This lesson focuses on how to apply the FITT principle to the various components of
Physical Fitness, such as: Cardiovascular Endurance, Muscular Strength, and
Muscular Endurance. In addition, it also focuses in the application of FITT principle
in creating one’s workout plan.

• understand what FITT stands for;
• describe how to use FITT when planning a training session;
• create and perform personal workout; and
• follow instructions to ensure safety in every activity participated.
What’s In
Review the results of your self-assessed Physical Fitness Test. How will you design
your own fitness program to improve your physical fitness status?
Write your answer in a separate paper.
What’s New
Read and study the situation below.
Zach has been engaging in exercise for a couple of months. He engages in one physical
activity every day for 30 minutes. A few days after he started, he experienced positive
results from his physical activity program, one of which is not easily getting tired at
the end of each exercise. In fact, his self-assessment score showed that there is
progress in his cardiorespiratory status.
However, Zach felt discouraged because his flexibility and muscular strength show no
improvement as much as he did before. Zach is desperate to know what is wrong with
his fitness program.
How can you help Zach address his problem?
25
What Is It
Principles of Training and Exercise
In order to get the most out of your training, you must follow some basic training
principles which are overload, specificity, and progression.
• Overload means to work your body harder than it normally does to improve
your fitness. This should not be confused with overtraining when you don’t
have get enough rest during your training schedule. You can increase
frequency, intensity, and time of training gradually to avoid injuries. It should
be followed by rest to enable your body to prepare for more strenuous exercise
later on.
In Zach’s situation, he is performing the same exercise repeatedly with no

increase in duration, intensity or difficulty which will not challenge his body
adequately to cause the desired improvements. Thus, he needs to continuously
overload so his body can forcedly adapt to the increased demand.
• Progression is the gradual increase of overload over time. Steadily increase

the amount of training but only when the body has adapted to the previous
training.
Using this principle, Zach could have increased the level of intensity to avoid his
fitness level to hit a plateau.
• Specificity relates to the type of training that you do, or a specific skill, and
the specific part of the body you want to develop. So, if you want to improve
your arm strength, do the strengthening activities which improve your arm
strength like push-ups, weight lifting, and punches. Similarly, do not spend
too much time doing muscular strength if your goal is to increase your
cardiovascular endurance.
Being fit is important and requires a proper plan, effort, and discipline. If we want to
live healthy, we need to optimize our daily physical activities to achieve our desired
level of fitness.
To be physically fit, it is important to engage in different physical activities. You can

make a general plan to keep you active. But this plan needs to be changed or modified
to fully achieve the goals you desire for yourself. In making a schedule of planned
sessions of physical exercise, here are the guidelines:
1. Frequency
How often should you exercise? Your fitness will improve greatly if you exercise more
often and it is measured in days per week. But remember that your body needs 24
to 72 hours of rest in between workouts to recover.
2. Intensity
How hard should you exercise? It means that you should know your maximum
strength and it is often described as light, moderate, and vigorous. The best way to
26
gauge the intensity of your exercise is to monitor your heart rate. You should choose
a weight heavy enough to exhaust your muscles but light enough for you to complete
the repetitions in good form.
The intensity level target may be determined by computing the target heart rate (THR)
range based on the results of an exercise, considering the resting and exercise heart
rate, with 60% to 80% intensity level using the Karvonen’s Formula.
Steps on how to compute your Target Heart Rate Range.
1. Get the Maximum Heart Rate (MHR) Age: 17 RHR: 60

MHR = 220 - ________ (your age) MHR = 220-17
MHR =________________ MHR = 203
2. Determine the Heart Rate Reserve
HRR = MHR - ___________ (RHR) HRR = 203 – 60
HRR = __________ HRR = 143
3. Take 60% and *0% of the HRR
a. 60% x HRR = _______ 60% x 143 = 86
b. 80% x HRR = _______ 80% x 143 = 114
4. Add each HRR to Resting Heart Rate (RHR) to obtain the target Heart Rate (THR)
range.
a. 60% HRR 86 + 60(RHR) = 146 beats per minute
b. 80% HRR 114 + 60 (RHR) = 174 beats per minute
Therefore, your target heart rate range is 146 (4.a) to 174 (4.b) beats per minute.
When performing physical activities, your heart rate is within the normal range.
Therefore, you have to select moderate to vigorous activities that will make your heart
pump within the THR range of 146 to 174 bpm.
3. Time
How long should you exercise? How many repetitions, sets, and rest should you make?
The time dedicated to exercise usually depends on the type of exercise undertaken.
Your fitness will improve if you spend more time exercising. Remember, this does not
have to be all in one session. It can be distributed within the day.
4. Type
What kind of exercise should you use? There are different training modalities that you
can choose from --strength training, endurance training, exercises with weights,
machines, etc. You need to be specific on what type of exercise you will use on a
particular component of fitness you want to improve.
Guidelines in Applying FITT Principle to Different Components of Fitness
1. Cardiorespiratory Fitness
According to exercise experts, one must burn up 150 to 400 calories per day and
1000 calories in a week in order to gain significant benefits of cardiorespiratory
fitness.
27
F I T T
Do aerobic 60% to 80% of -60 minutes of Any type of
exercises 3 to 5 Heart Rate physical activity rhythmic activity
days a week Reserve per day that can be
-exercise with sustained for at
minimum of 30 least 20 minutes.
minutes per day Examples: brisk
walking and
swimming.
2. Muscular Strength and Endurance
It is important to develop a program that works for you and increases your
muscular strength and endurance. Your training program exercise should focus on
the major muscle groups.
F I T T
2 or 3 -Vary the amount -Muscle- and -Perform at least 8
nonconsecutive of weight you lift, Bone- to 10 exercises to
days per week. number of strengthening train all the major
repetitions & sets, activities should muscle groups of
or the speed by be incorporated the body.
which you perform with moderate-
the exercise. vigorous physical
activities at least 3
times a week.
3. Flexibility
The best way to improve flexibility is to do regular stretching exercises. You need to
stretch the major muscle groups.
F I T T
Minimum of 2 or 3 -Stretch just until -Hold each stretch -Do static
days per week you feel discomfort for 25 to 30 stretches.
or tightness, but seconds.
not to the point of
pain.
-2 to 4 repetitions
for each stretch
What’s More
A. My Target Heart Rate

Instructions: Compute your target heart rate using the four steps of
Karvonen’s Method. And use a separate sheet of paper to show your
computation by following the template below.
28
1. Get the Maximum Heart Rate (MHR)
MHR = 220 - ________ (your age)
MHR =________________
2. Determine the Heart Rate Reserve

HRR = MHR - ___________ (RHR)
HRR = __________
3. Take 60% and *0% of the HRR
a. 60% x HRR = _______

b. 80% x HRR = _______
4. Add each HRR to Resting Heart Rate (RHR) to obtain the target Heart Rate
(THR) range.
a. 60% HRR 86 + 60(RHR) = ____ beats per minute

b. 80% HRR 114 + 60 (RHR) = ____ beats per minute
B. My Physical Activity Plan

Instructions: Choose 3 of your favorite exercises/activities that you can do at
home. Make a fitness plan design using the FITT goals and perform it the
following week. Don’t forget to include warm-up and cool-down exercises.
Copy the template on a separate sheet of paper.
Activity/Exercise F I T T
Indicate the Light, Form of exercises Total time
days of the Moderate to must not
week Vigorous less than 60
minutes
WARM-UP
1.
2.
3.
COOL-DOWN
What I Have Learned
• What does FITT stand for?

• Why is the FITT principle important?
• What are the principles you consider in improving your fitness?
29
What I Can Do
A. My FITTness Plan
Instructions: Read and answer what is ask in the following items. Copy first
the given template for week 1 below in a separate sheet of paper before doing
the activity. Don’t forget to write your name, grade and section.
1. Make a sample workout plan for developing one of the components in

fitness guided by the principle of training and the FITT principle.
2. Follow the guidelines below in creating your plan.
a. Determine the appropriate frequency of exercising
b. Determine how intense you will exercise
c. Determine the type of exercise you will do
d. Decide how long you exercise (total time per week is at least 60minutes)
3. Put a check mark on the last two columns on the exercises you perform.
Template for Week 1: Date started to Date finished
Time Completed
Type of
Day Workout (in Repetitions Week Week
minutes)
exercise
1 2
Ex: 30 mins 1 cardio ✓ ✓
jogging
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
30
Saturday
B. Execution
Instructions: Read and execute the following guidelines.
1. Perform the different exercises indicated in your fitness plan for week 1.
2. After performing your fitness plan week 1, gradually increase the parts of
FITT that you think you need to adjust to achieve your fitness goal.
Indicate it on the second week plan.
3. On the second week, perform the exercises with adjusted parts of
prepared FITT.
C. Assessment
Instructions: Copy the score and the rating sheets below in a separate sheet of
paper and accomplish the following directions.
1. Your performance will be rated based on the rating scale below.

2. Put a check mark if the activity is performed and let your parent or
guardian rate your performance and affix their signature in the last
column as witness/rater.
Scoresheet:
FITTness Plan Please put a √ mark Score
when done
Week 1 ___/25
Week 2 ___/25
Week 3 ___/25
Week 4 ___/25
TOTAL SCORE /100
___________________________________________________
Signature over printed name of parent or guardian
Rating Sheet:
Indicators 1 2 3 4 5
The FITT parts of the plan are accomplished.
Selection of appropriate activity is appropriate.
The activities for FITT is appropriate, achievable and
measurable.
Activities are done as indicated in the plan.
Safety protocols are observed when doing the exercise.
31
Important Reminder
Please follow the safety protocols in exercising:

1. Wear proper attire appropriate to your exercise and to the weather
condition to avoid hyperthermia in very humid environment.
2. Warm-up before exercising.
3. Cool-down after exercising.
4. Stay hydrated to offset fluid losses from sweating and even before feeling
thirsty. This will prevent you from dehydration.
5. Breathe throughout the exercise.
6. Listen to your body; know when to keep pushing yourself and when to
stop. Pushing yourselves too hard in pursuit of high level performance
may cause fatigue, sleep problems, and increased risk of injuries.
7. Don’t overdo the exercises. Take time to rest and recover.
Assessment
I. Instructions: Read the items carefully. Write the correct answer on a separate sheet
of paper. (Write your name, grade & section, and module number.)
1. Which part of FITT program is being developed in the following situation?
Situation: Jane is doing the 3-minute jumping jacks and she feels hard doing
it. After doing it, her breathing is deep and rapid. She even can’t say
few words without stopping for breath.
2. It is the minimum frequency of exercise to develop one’s muscular strength.

A. everyday C. 2 nonconsecutive days in a week
B. once a week D. 2 consecutive days in a week
3. It is the principle of exercise which is being practiced in the succeeding

situation.
Situation: Luis is a volleyball player. As the libero of their team, his coach
trained him through different agility exercises.
4. It is the principle of exercise which refers to how hard you exercise.

32
5. The FITT principle is used to _____________________.
A. determine how fit I am
B. plan my fitness program
C. measure the fitness level of a competitive athlete only
D. help weight loss
6. The “F” in FITT principle stands for

A. Fluency C. Frequency
B. Fitness D. Flexibility
7. It is an exercise that enhances fitness for sports.

A. Warm-up C. Aerobic
B. Conditioning D. Anaerobic
8. It is the principle of exercise that talks about the selection of appropriate

activities to help achieve the desired results.
9. It is a fitness training principle that requires a gradual increase in the amount

of work that the body performs.
10. It is the best monitoring practice to measure the intensity of one’s exercise.
A. Breathing C. Heart rate
B. Sugar Level D. Rate of Perceived exertion
II. Yes/No
Instructions: Read the following situation and its subsequent suggestions carefully.
Write YES if the suggestion WILL help Wella meet her fitness goal. Write NO if the
suggestion WILL NOT help Wella meet her fitness goal.
Wella has learned that she is carrying too much body fat. She is planning a fitness
schedule to help her lower body fat and increase lean body tissue.
Suggestions:
1. As Wella’s fitness schedule continues, she should increase the exercise
time.
2. Wella should determine her current abdominal muscle strength and
endurance by measuring her pulse after doing curl-ups.
3. Wella should include a cool-down before every exercise session.
4. If Wella feels pain, she should not stop exercising.
5. Wella should begin by exercising once a week.
33
References:
DEPED Revised Physical Fitness Tests Manual

Book:
• Gadiano, Henry. Health and Physical Education for Fitness and Wellness.
Brilliant Creations Publishing, Inc.,2016
Online Sources:
• Retrieved from: https://www.webmd.com/balance/stress-

management/stress-busting-checklist Retrieved on September 17, 2020
• Retrieved from: https://www.mentalhealth.org.uk/publications/how-to-
using-exercise Retrieved on September 17, 2020
• Retrieved from: https://www.learnpsychology.org/student-stress-anxiety-
guide/ Retrieved on September 17, 2020
• Retrieved from: https://dictionary.cambridge.org/dictionary/english/stress-
management Retrieved on September 17, 2020
• Retrieved from: https://www.playsport.net/why-physical-activity/canadian-
sedentary-guidelines/definition-key Retrieved on September 19, 2020
• Retrieved from: https://courses.lumenlearning.com/suny-
diseaseprevention/chapter/aerobic-muscle-strengthening-and-bone-
strengthening-activity/ Retrieved on September 19, 2020
• Retrieved from: https://www.topendsports.com/testing/tests/home-
step.html Retrieved on September 19, 2020
• Retrieved from: https://www.heart.org/en/healthy-living/fitness/getting-
active/breaking-down-barriers-to-fitness Retrieved on September19,2020
• Retrieved from: https://www.lcsd.gov.hk/en/forms/parq.pdf Retrieved on
September 29, 2020
• Retrieved from: https://stretchcoach.com/articles/fitt-principle/ Retrieved
on September 22, 2020
• Retrieved from: https://www.teachpe.com/training-fitness/principles-of-
training Retrieved on September 22, 2020
Online Videos:
• Retrieved from: https://www.youtube.com/watch?v=yAFb0vxopmc Brainy

Bites –The F.I.T.T. Principle Retrieved on September 22, 2020
• Retrieved from: https://www.youtube.com/watch?v=9jJJd-PqhQY HSC
PDHPE: Principles of Training Retrieved on September 22, 2020
• Retrieved from: https://www.youtube.com/watch?v=UzRZDDMoD_M
Karvonen Formula for Target Heart rate Calculation Retrieved on September
29, 2020
• Retrieved from: https://www.youtube.com/watch?v=Zp-_YldFCIY Retrieved
• Retrieved from: https://www.youtube.com/watch?v=z1l_D7zsON8 Retrieved
34
• Retrieved from: https://www.youtube.com/watch?v=JOJAesUfGMA How to
Manage Stress and Anxiety with Physical Activity - Top 5 Tips Retrieved on
September 17, 2020
• Retrieved from: https://www.youtube.com/watch?v=V9mM1vSr0vY Physical
Symptoms of Anxiety Retrieved on September 17, 2012
• Retrieved from: https://www.youtube.com/watch?v=ZvTL2Z1Jm9A Causes
of Stress in Teenagers and Real-life Solutions Retrieved on September 17,
2020
35
36
Assessment What I Know
1. B 1. B
2. C 2. C
3. A 3. D
4. B 4. B
5. B 5. B
6. C 6. C
7. B 7. C
8. D 8. A
9. D 9. B
10. C 10. A
YES/NO Yes/NO
1. Yes 1. Yes
2. Yes 2. No
3. No 3. No
4. No 4. Yes
5. Yes 5. No
Lesson 3
Assessment What’s In What I Know
1. True 1. Yes
2. True 1. Physical Fitness Test
2. No
3. True 3. Yes
2. To determine and
4. True 4. Yes
gauge your fitness level
5. False 5. Yes
6. True 6. No
7. True 7. Yes
8. True 8. Yes
9. True 9. Yes
10. False 10. Yes
11. True 11. No
12. False 12. No
13. True 13. Yes
14. True 14. Yes
15. False 15. Yes
Lesson 2
Assessment What I Know
1. B 6. D 11. D 1. D 6. B 11. A
2. C 7. D 12. D 2. D 7. B 12. D
3. B 8. A 13. C 3. A 8. A 13. B
4. C 9. B 14. B 4. C 9. D 14. D
5. A 10. B 15. A 5. B 10. C 15. B
Lesson 1
Answer Key
For inquiries and feedback, please write or call:
Department of Education – Cebu City Division,
Curriculum Implementation Division
3rd Floor, DepEd Bldg., Imus Avenue, Cebu City, Philippines 6000
Telefax: (632) (032) 255 1516

Email Address: cebu.city@deped.gov.ph
37

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GRADE 11

Development Team of the Module

Editor : Cindy O. Perigo, Ed.D, P2, City Central HS

Management Team : Rhea Mar A. Angtud, EdD

Printed in the Philippines by: DepEd Cebu City Division, RO7

For the facilitator:

Welcome to the Health Optimizing Physical Education (HOPE 1) Alternative Delivery

Notes to the Teacher

For the learner:

Welcome to the Health Optimizing Physical Education (HOPE) 1: Second Quarter

This module has the following parts and corresponding icons:

This part includes an activity that aims to

This will give you an idea of the skills or

This is a brief drill or review to help you

In this portion, the new lesson will be

This includes key points that you need to

This is a task which aims to evaluate your

This contains answers to the following:

References This is a list of all sources used in

The following are some reminders in using this module:

Always bear in mind that you are not alone.

About the Module

The 2nd Quarter is divided into 3 lessons, namely:

• Lesson 1- Physical Activity and Stress Management

Content Standard : The learner demonstrates understanding of sport in

Competencies : Describes the role of physical activity assessments in

: Self-assesses health-related fitness (HRF) status,

: Sets FITT goals based on training principles to achieve

: Engages in moderate to vigorous physical activities

: Observes personal safety protocol to avoid dehydration,

Code : PEH11FH-llf-5, PEH11FH-llg-i-6, PEH11FH-lli-j-7,

Topic : Stress and Exercise

2. The following are physical symptoms of stress, EXCEPT:

3. It is the body's reaction to any change that requires an adjustment or response.

7. The following are benefits of walking, EXCEPT:

9. The following does not help you in coping with stress.

10. It refers to detrimental cause of excessive training.

11. One of the following is a vigorous physical activity.

14. It is a condition wherein there is an alarming rise in body temperature caused

At the end of the lesson, you are expected to:

• recognize the stressors and symptoms of stress;

Write your answers on a separate sheet of paper.

1. My eating habits changed.

Cognitive Symptoms Physical Symptoms

• Memory problem • Aches and pains

Emotional Symptoms Behavioral Symptoms

• Agitation/Inability to relax • Eating more/less

Coping with Stress Through Physical Activity

Physical How It Reduces Stress

Walking Walking releases tension from the major muscle groups,

Gardening It is actually a low-impact workout but has the good way

Dancing It has many physical, mental, and even emotional benefits.

Aerobic exercise It decreases overall levels of tension, elevates and

Pilates It is a series of exercise that emphasizes body awareness,

a. Questionnaire - includes questionnaires, diaries, logs, and

Name of Interviewee Cause/s of Stress Physical Activity/ies Signature of

What I Have Learned

Regular participation in physical activities can improve

My Two-week Stress-Reducing Physical Activity

Name:____Juan Dela Cruz______________ Sec.:___Luminiscence_________

Week 1: December 6-11, 2020

SUN MON TUE WED THU FRI SAT Total

Week 2: December 12-18, 2020

Name:Juan Dela Cruz________ Sec.:_Luminiscence_________