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PHYSICAL EDUCATION
QUARTER 4 – MODULE 3
MELC : Engages in moderate to vigorous physical activities for at least
60 minutes a day in and out of the school

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 PART I.

A. Introduction

Eating well, in combination with participating in a regular exercise program, is a positive step you can
take to prevent and even reverse some diseases. Though nutrition is a broad science, this topic focuses
on some of its basics, along with how to make healthy choices in your daily food intake and how often
those choices can influence your ability to be active.
B. Discussion Determining Nutrient Needs

Nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water. The first three: carbohydrates,
protein and fats-are found larger (“macro”) quantities in the body and thus referred to as micronutrients.
Vitamins and minerals which are found in smaller (“micro”) amounts are referred to as micronutrients.
Macronutrients include carbohydrates, proteins and fats. Carbohydrates and fats provide energy for daily
activities and during exercise, recreational activity, sports training and even in cheer dancing.
Proteins on the hand provide both energy and raw materials for recovery and repair.

1. Carbohydrates are the villain when it comes to weight management, carbohydrates are actually.
vital for optimal functioning of your body. For example, your brain and central nervous system rely on
blood glucose(sugar) for energy which carbohydrates provide.
Source of Carbohydrates and Fiber
Food Serving Size Carbohydrates Fiber per serving (g)
per serving (g)
Grains
Raisin bagel 1 whole 36 2
Whole grains bread 1 slice 13 2
Raisin bran cereal 1 oz. (28 g) 47 7
Brown rice 1 cup 45 4
Spaghetti 1 cup 43

Fruits
Banana sliced. 1 cup 34 4
Blueberries
1 cup 21 4
Figs dried.
2 figs 24 4
Grapefruit juice
6fl oz.(177ml) 72 ≤1
Vegetables
Beans(dry) cooked, 1 cup 45-55 13-19
Baked beans canned, 1 cup 47 18
Carrots cooked, 1 cup 13 5
Sweet potato 1 cup 54 5
Dairy
Milk, low or nonfat 1 cup 12 0
Yogurt, plain, skim milk 8 oz. (227 g) 17 0
Cottage cheese, nonfat 1 cup 10 0

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 Approximately 45% to 65% of your calorie intake should be from carbohydrates. The Daily
Value listed on food labels is based on 60% of the calorie intake. If you are active, a competitive athlete
or cheer dancer, keeping your carbohydrate intake near the upper end of this range will provide sufficient
fuel for your working muscles. This will help determine how much carbohydrate is recommended for
your activity level. For example, for someone who needs 2 500 calories per day, approximately 1 125
to 1625 calories should be from carbohydrates. This would be calculated as follows:
2 500 calories per day x 0.45 (45%) = 1 125 calories from carbohydrates.
2 500 calories per day x 0.65 (65%) = 1 625 calories from carbohydrates
To determine the number of grams of carbohydrates you need, recall that each gram carbohydrate
supplies 4 calories. Simply take the number of calories from carbohydrates and divided by 4 to determine
how many grams you need.
1 125 calories ÷ 4 calories per gram = 281 grams from carbohydrates
1 165 calories÷ 4 calories per gram = 406 grams from carbohydrates
2. Proteins are made of small units called amino acids, which are considered the building blocks of the
body. Proteins promote muscle growth and are required for many body functions including assistance
with chemical reactions and hormones.
Protein Content of Various Food
Food Serving Size Protein per serving (g)

Meat (including turkey, pork) 3 oz.(85g) 24

Fish (including trout, perch, haddock, flounder, tuna) 3 oz. (85 g) 20-22
Beans (including pinto, kidney, black, navy) 1 cup 13-15
Yogurt, plain, skim milk 8 oz. (227 g) 13
Cinnamon-raised bagel 4 in. (10 cm 9
Peanuts bagel) 8
Hard-boiled egg 1 oz. (28 g) 6
Raisin bran cereal 1 large 5
Whole-wheat bread 1 cup 4
Sweet potato 1 slice 3
Squash 1 piece 1 2
Orange cup 2
Banana 1 piece 1
Protein should account for about 10% to 15% of total calories of your local intake. Your personal protein
requirement is based on your body weight; you should consume approximately 0.36 grams of protein for
pound of the body weight. If you know your body weight in kilograms, multiply that value by 0.8 for example,
for a 150-pound person, this would be figured as follows:

150 x 0.36 = 54 grams protein x 4 (calories per gram) = 216 calories from protein.

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3. Fats, also called lipids, are provided in the diet from such sources like animal protein, butter, oils nuts,
and many refined products.
Kinds of Fats
a. Saturated fats are found are found in products such as butter, cheese, meat, palm oil, and whole
milk.
b. Monosaturated fats, such as olive oil, canola oil, avocado, walnuts, and flaxseeds, have been shown
to be protective against many diseases including Type 2 diabetes.
c. Polyunsaturated fats, such as safflower oil, corn oil, and fish oils, have also been shown to be
protective against many diseases. Fish oils (eicosapentaenoic (EPA) and docosahexaenoic
(DHA)and docosahexaenoic (DHA) have been shown to decrease inflammation within the body,
and may protect against heart disease, type 2 diabetes, and arthritis.
For example, for someone with target of 2 ,500 calories per day, total fat intake should be between
20% to 35% of calories. In this example, a target of 28 % is selected (middle of the range). This
would be approximately 700 calories from fat.
This would be calculated as follows:

2 ,500 x 0.28 = 700 calories from saturated fats

To keep saturated fats at no more than 10% of total calories, the calories from saturated fat would
total only 250, determined as follows:

2, 500 x 0.10 = 250 calories from saturated fats

Micronutrients include vitamins and minerals. Minerals and vitamins, although part of energy-yielding
components in your, cannot provide energy directly. Many have antioxidants, or cell-protecting functions
(e. g. vitamins A, C, and E; copper; iron; selenium; and zinc) It is important to consume DRI (Dietary
Reference In takes) amounts for vitamins and minerals (or at least obtain 70% of the DRI) to maintain overall
health.

Water is a required nutrient for all human beings. Water is important for hydration; however, it may be
valuable for disease prevention as well. For example, researchers have found a relationship between water
intake and reduction of gallstones and kidney stones as well as between water intake and colon cancer. With
respect to physical activity, water is important for hydration. When you are active, you need to remain in
euhydrated (balanced) estate. The DRI (Daily Recommended Intake) of water is 2.7 liters (90 oz.) per day
for women and 3.7 liters (125 oz.) for men. Hydration does not just occur from drinking water. Water can
be gained from food, which makes up about 20% of total water intake, and as well as other beverages.

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 People of all ages benefit from regular physical activity
Significant health benefits can be obtained by engaging physical activity on most, if not all days of the week.
Through a modest increase in daily activity, most individuals can improve their health and quality of life.

Activity Level Description

Sedentary Less than 30 minutes a day of moderate physical activity in addition to daily
activities;
Moderately Active At least 30 minutes up to 60 minutes a day of moderate physical activity in
addition to daily activities
Active 60 minutes a day of moderately physical activity in addition to daily activities
***Level of Activity

A. Readings

Many physical education proponents believe that improved fitness levels and increased time for physical
activity have health benefits separate from, and that outweigh, the relationship to academics (Vail,
2008). However, today’s physical education teacher and school administrators must account not only for the
increased emphasis on academic testing and accountability, but also lean on past research to determine how
physical education classes can aid academic performance. Research over the last fifty years has discovered
little to no relationship between physical performance and academic performance, or the data has been based
on shallow evidence (Martin & Chalmers, 2007; Taras, 2005; Sallis et al., 1999).

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A. Example

Different source of Macronutrient and Micronutrient

Great Sources of Vitamins and Minerals

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PART II. Activity Proper

Activity I. Directions: Complete the graphic organizer by providing examples.

Macronutrients

Food rich in Carbohydrates Food rich in Protein Source of Fats

Activity II. Directions: Using the word box below find and underline the words related to the nutrients
needed by our body.
A C W D F E S G H S A B C D E F
F C A K D O P S D N S A N M C S
F A T S D R T Y I R O N U N B M
D R E T A S Q E W C D A E F H J
C V R B K L T O P T R Y U I O S
S C A R B O H Y D R A T E S D S
A C D B R A E V E A S D F G H W
A D G P H K I O P F Y U H D E W
Activity III. Directions: Write the activity level and its description.
Level of Activity Description

1.

2.

3.

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KEY TO CORRECTIONS:

PART III. SUMMATIVE EVALUATION

A. MULTIPLE CHOICE: Directions: Choose the best answer and write the letter on the space
provided.

__1. The vital nutrients for optimal functioning of the body.

a. Carbohydrates b. Fat c. Nutrients d. Acid
__2. Which of the following is NOT a source of carbohydrates?
a. Grains b. Fruits c. Meat d. Brown Rice
__3. What do you call to a small unit of proteins?
a. Amino acid b. Lipids c. Calories d. Hormones
__4. It promotes muscle growth and are required for body functions including assistance with
chemical reactions and hormones.
a. Carbohydrates b. Fat c. Nutrients d. Protein
__5. What do you call to a fats provided from sources like animal protein, butter, oil nuts and other
refined products?
a. Amino acid b. Lipids c. Calories d. Hormones
__6. What do you call to a nutrients that include vitamins and minerals?
a. Macronutrients b. Micronutrients c. Calories d. Hormones
__7. It is a required nutrient for all human being which important for hydration.
a. Calories b. Carbohydrates c. Water d. Fats
__8. What do you call to a level of activity that is done less than 30 minutes a day of moderate
physical activity?
a. Active b. Moderate active c. Passive d. Sedentary
__9. What do you all a level of activity that is done at least 30 minutes up to 60 minutes a day of
moderate physical activity in addition to daily activities.
a. Active b. Moderate active c. Passive d. Sedentary
__10. What do you call to a level of activity that is done 60 minutes a day of moderate physical
activity in addition to daily activities?
a. Active b. Moderate active c. Passive d. Sedentary

B. Directions: Solve the following to determine the number of calories from protein needed in the
different body weight.
 1. 127 pounds
2. 165 pounds
3. 110 pounds

C. Directions: Do the performance tasks/Output.

Option 1: If you have an internet connection ,watch a hip hop dance tiktok. Create a 3 minutes
hip hop dance/ tiktok. Following the techniques used in hip hop dancing, show
movements of moderate to vigorous. Output /video recording may be sent thru the
messenger of the teacher in-charge.

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 Option 2 :Using the different techniques in Hip Hop Dance. Create a 3 minutes Hip Hop dance
tiktok . After your performance answer the following questions.

1. How does it feel coming up with your own hip hop dance tiktok? Was it hard or easy? Why?
2. How important a macronutrients and micronutrients in engaging activities like hip hop
dance/tiktok?
3. What steps did you perform showing moderate to vigorous activity?

RUBRICS FOR PERFORMANCE (Option 1)

Criterion: 5 4 3 2 1
Skill All of the skills 3 skills 2 skills are 1 skill are No skill is
are are performed performed performed
performed performed correctly correctly correctly
correctly Correctly
RUBRICS FOR WRITTEN WORK (Option 2)
INDICATORS 5 4 3 2 1
The idea is The answer is The answer is The idea is Tried to answer
excellent, correct with correct not the question
justifiable elaboration elaborated
and with though it
conviction touched the
topic
References:

A. Book
Government Publications. First Edition 2015. Learner’s Material -Physical Education and Health -10

B. Online
https://www.nia.nih.gov/health/reading-food-labels