Health Optimizing

Physical Education 1
Quarter 2 – Module 7:
Participates in an Organized Event
that Addresses Health / Fitness
Issues and Concerns
For the learner:

Welcome to the Health Optimizing Physical Education 1 - Grade 11 Alternative

Delivery Mode (ADM) Module on Participates in an Organized Event that Addresses
Health/Fitness Issues and Concerns!
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!

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:

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

sentence/paragraph to be filled in to process
what you learned from the lesson.

ii
 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 retention of
learned concepts.

Answer Key This contains answers to all activities in the

module.

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. 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!

iii
 What I Need to Know

This module was designed and written with you in mind. It is here to help you
participate in an organized event that addresses health/fitness issues and concerns.
The scope of this module permits it to be used in many different learning situations.
The language used recognizes the diverse vocabulary level of the students. The
lessons are arranged to follow the standard sequence of the course. But the order in
which you read them can be changed to correspond with the textbook you are now
using.

The module consists of one lesson:

 Lesson 1 – Self-Organized Home Based Fitness Activity

After going through this module, you are expected to:

1. Identify the methods in developing individual/group physical activity
2. Distinguish the factors as basis in developing home based physical activity
3. Participate in a self-organized home based fitness activity.

Note: All outputs from this module will be compiled in a portfolio which may be
submitted either in print or non-print form.

What I Know

Direction: Read each statement carefully and choose the letter of the best answer.
Write the chosen letter on a separate sheet of paper.

1. Which type of activity requires group of muscles to work or hold against a force
or some weight?
A. Bone Strengthening Activities
B. Muscular Endurance Activities
C. Muscle Strengthening Activities
D. Cardiovascular Strengthening Activities
2. Which among the given exercises could not be considered as a cardiovascular
endurance activity?
A. Cycling
B. Jogging
C. Push Up
D. Walking

iv
3. Which among the activities is considered a muscular endurance activity?
A. Arm Stretching
B. Planking
C. Running
D. Weight Lifting
4. Sleep is essential to everyone’s health. Which is a good habit in managing sleep?
A. Internet Obsession
B. Bulk Meal Before Sleep
C. Getting to Bed on Time
D. Staying Up All Night Long
5. Before an extensive activity, one needs the right kind of food. Which is being
defined by the statement?
A. Distracted Eating
B. Emotional Eating
C. Fueling for Performance
D. Social Eating
6. All conditions given below are symptoms of stress EXCEPT for one.
A. Disturbed Mind Setting
B. Relaxed Concentration
C. Sleeplessness
D. Lack of Focus
7. Which should you consider measuring to get your BMI?
A. Height
B. Muscle Mass
C. Weight
D. A and C only
8. It is the ability of the muscle to continue to perform without fatigue.
A. Muscle Strength
B. Cardiovascular Endurance
C. Muscle Endurance
D. Flexibility
9. Mark is an athlete and about to compete tomorrow, which type of eating is
appropriate for him?
A. Emotional Eating
B. Distracted Eating
C. Fueling for Performance
D. Social Eating
10. Anna wants to improve her body strength, which exercise must she choose to
perform?
A. Biking
B. Running
C. Weight Lifting
D. Long Distance Walking
11. After a year, Bong improved his arm strength by gradually adding weight on his
arms during exercise. Which principle of physical activity applies to best support
this scenario?
A. Overload
B. Progression
C. Specificity
D. All of the Above
v
12. Dehydration refers to excessive loss of water from the body through the following
EXCEPT for one.
A. Evaporation
B. Sweating
C. Thirst
D. Urination
13. Based on the FITT principle, intensity is the rate or level at which the activity is
performed. Which among the simple terms help define intensity?
A. Effort
B. Duration
C. Number of Times
D. Type of Activity
14. Just few days before competitions, athletes are given lower intensities of physical
exercise allowing their bodies to recover. What are they trying to avoid?
A. Hyperthermia
B. Hypothermia
C. Overtraining
D. Sleeplessness
15. Jenn, a teenage girl, is a highly inactive person but does not have any physical or
medical health issues. One day she realized she needs to be physically active.
Which type or level of activity can she best start with?
A. Light
B. Moderate
C. Vigorous
D. High

6
 Lesson
Self-Organized Home-Based
1 Fitness Activity

No one can deny the importance of practice in learning or reinforcing the

concepts we learn – whether it is school, college, sports, extracurricular or general
life lessons.
And, that is precisely why, we love what Anton Chekhov, had to say:
“Knowledge is of no value unless you put it into practice”.

What is It

Performing Your Self-Organized Home-Based Fitness Activity

On this part, you will perform your own created home-based fitness activity with your
family members or with anyone staying with you at home. Be reminded to document
your performance and take pictures to serve as your mode of verification. Please read
the directions and the rubrics for the activity.

Directions:

 Performance must include the 1 cardiovascular and 3 muscular strengthening

exercises.
 Performance shall not be more than 30 minutes as you and your co-
performers are considered beginners.
 The more the performers, the better but social distancing and other
safety measures must be observed in accordance with the Covid-19
safety protocol.
 Cardiovascular exercise must cover at least 50% of the performance.
7
Performance Rubrics
4 3 2 1
Criteria %
Excellent Good Fair Poor
Exercises: Presented 3 Lack 1 Lack 2 Performed
3 Muscular muscular muscular muscular muscular or 25
1 Cardio and 1 cardio exercise exercise cardio only

7 or more 5-6 3-4 1-2

No. of Performers 25
performers performers performers performers

Covid19 Security
Always Often Sometimes
Protocol Not observed 25
observed Observed observed
Adherence
Portfolio:
Presentation
Excellent Good Fair Poor 25
Documentation
Creativity
Total 100

What’s More

Activity (Family Fitness at Home)

During “New Normal” Policy, one of the recommendations to minimize the
spreading of infection is to stay at home as long as vaccines and cure are not yet
ready. Typically, these focus on self-isolation to reduced social contact, and
scrupulous hand hygiene. However, it is strongly advisable to still engage in physical
activities in order for us to be more fit, healthy and stronger to fight this kind of virus.
Since Filipinos culturally have strong family ties, it is more fun to try to have exercise
activities together with the family members like Zumba, dancing, circuit training, or
the likes, as long as you follow the “New Normal” Policies.

Record a video showing you with your family members or people at home doing
physical activities. Please be guided with the guidelines used in social distancing.

Scoring rubric for this activity.

Excellent Good Fair Poor

Criteria Remarks
4 3 2 1
Established attainable goal related
to bone and muscle activity
Provided improvised exercise
equipment in a creative way or
innovative way
Provided attainable time schedule
Clearly addressed physical fitness
needs
Total

8
 Fill the table with some of the physical activities that you have encountered in
your life and categorize them into three types by putting them in the appropriate
column. Put a check mark ( ) on the activities that may be done at home and mark
“X” the activities that may not.
Light Activities Moderate Activities Vigorous Activities

1. 6. 11.

2. 7. 12.

3. 8. 13.

4. 9. 14.

5. 10. 15.

What I Have Learned

Dear learner, are you ready to wrap up what you have learned from the tasks that
you have done? Well, then find out what you have learned!

Complete the following statement

1. About my own health choices and involvement in physical activity in this

pandemic time.
I discovered that…

2. With the new discoveries about myself in facing the Covid19 pandemic.
I learned that…

3. To keep myself and my family members fit and healthy in this pandemic
time of Covid19.
I will…

I have realized to increase my participation in active recreational activities

particularly for days per week. I will follow my
regular exercise program and I intend to keep it until I achieve my goals.

My plan for processing my participation includes the following strategies:

Short- term goals

1.
2.
3.
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I will keep in mind that the reason why I participate actively in different recreational
activities is to have a healthier lifestyle and these are the reasons:

1.
2.
3.

What I Can Do

Check the items that best describe your activities and practices.

1. I play different sports regularly.

2. I enjoy participating in recreational activities.

3. I eat a balanced diet every day.

4. I express my emotions in healthy ways.

5. I sleep early at night and get up early in the morning.

6. I enjoy discovering new things during this pandemic time.

7. I face life challenges positively.

8. I share my thoughts and feelings with my parents and siblings.

9. I do not smoke and engage in other vices.

10. I enjoy doing hobbies either alone or with my family or friends.

11. I can decide for myself.

12. I welcome and appreciate constructive criticisms.

10
 Assessment

Read each item carefully and choose the letter of the correct answer. Write the chosen
letter on a separate sheet of paper.

1. Which among the given exercises could not be considered as a cardiovascular

endurance activity?
A. Cycling
B. Jogging
C. Push Up
D. Walking
2. Which type of activity requires group of muscles to work or hold against a
force or some weight?
A. Bone Strengthening Activities
B. Muscular Endurance Activities
C. Muscle Strengthening Activities
D. Cardiovascular Strengthening Activities

3. Sleep is essential to everyone’s health. Which is a good habit in

managing sleep?
A. Internet Obsession
B. Bulk Meal Before Sleep
C. Getting to Bed on Time
D. Staying Up All Night Long
4. Which among the activities is considered a muscular endurance activity?
A. Arm Stretching
B. Planking
C. Running
D. Weight Lifting
5. All conditions given below are symptoms of stress EXCEPT for one.
A. Disturbed Mind Setting
B. Relaxed Concentration
C. Sleeplessness
D. Lack of Focus
6. Before an extensive activity, one needs the right kind of food. Which is being
defined by the statement?
A. Fueling for Performance
B. Emotional Eating
C. Social Eating
D. Distracted Eating

11
7. It is the ability of the muscle to continue to perform without fatigue.
A. Muscle Strength
B. Cardiovascular Endurance
C. Muscle Endurance
D. Flexibility
8. Which should you consider measuring to get your BMI?
A. Height
B. Muscle Mass
C. Weight
D. A and C only
9. Anna wants to improve her body strength, which exercise must she choose to
perform?
A. Biking
B. Running
C. Weight Lifting
D. Long Distance Walking
10. Mark is an athlete and about to compete tomorrow, which type of eating is
appropriate for him?
A. Emotional Eating
B. Distracted Eating
C. Fueling for Performance
D. Social Eating
11. Dehydration refers to excessive loss of water from the body through the
following EXCEPT for one.
A. Evaporation
B. Sweating
C. Thirst
D. Urination
12. After a year, Bong improved his arm strength by gradually adding weight on
his arms during exercise. Which principle of physical activity applies to best
support this scenario?
A. Overload
B. Progression
C. Specificity
D. All of the Above
13. Just few days before competitions, athletes are given lower intensities of
physical exercise allowing their bodies to recover. What are they trying to
avoid?
A. Hyperthermia
B. Hypothermia
C. Overtraining
D. Sleeplessness

12
14. Based on the FITT principle, intensity is the rate or level at which the activity
is performed. Which among the simple terms help define intensity?
A. Effort
B. Duration
C. Number of Times
D. Type of Activity
15. Jenn, a teenage girl, is a highly inactive person but does not have any physical
or medical health issues. One day she realized she needs to be physically
active. Which type or level of activity can she best start with?
A. Light
B. Moderate
C. Vigorous
D. High

Additional Activities

1. Extend your fitness commitment to your family and / or the community in

your free time, online fitness activities can be considered in this time of
pandemic.

2. Fill out the Activity Participation for Fitness Advocacy.

Activity Participation for Fitness Advocacy

Nature of Organizers/
Participation Sponsoring
Date Activity
(participant or Individuals,
organizer) Groups Online

13
 Republic of the Philippines
Department of Education
DIVISION OF CALAPAN CITY
ORIENTAL MINDORO NATIONAL HIGH SCHOOL

WEEKLY HOME LEARNING PLAN

Grade 11 PHYSICAL EDUCATION AND HEALTH
Quarter 2 – Module 7
Day & Time Learning Learning Learning Tasks Mode of Delivery
Area Competency

(Friday) Physical MELC: Important Reminders

9:30 am - Education What Is It?
10:30 am And 1.Participates Performing Your Self- •For learners using
Health in an organized Organized Home-Based printed modules, they
H.O.P.E. 1 event Fitness Activity will return the
that addresses You will perform your own
modules.
health/fitness created home-based fitness
issues and activity with your family
concerns •They will use
members or with anyone
separate sheets or
staying with you at home. Be
bond papers in
reminded to document your
answering the
performance and take
Week 5 activities.
pictures to serve as your
mode of verification.
•They will hand in the
answer sheets to their
adviser/ teacher
What’s More
through their
Family Fitness at Home
parent/guardian in
1.Record a video showing you
their agreed place and
with your family members or
time of retrieval of
people at home doing
outputs.
physical activities like
Zumba, dancing, circuit
•For learners using
training or the likes. Please
digital modules, the
be guided with the guidelines
file copy (must be in
used in social distancing.
word/pdf document) of
2. Fill the table with some of
the answers in all the
the physical activities that
activities in Module 5
you have encountered in
may be sent to the
your life. Categorize them
subject teacher’s and
into three types by putting
email account
them in the appropriate eacomia@orientalmind
column. Put a check mark (/) oronhs.ph.education
on the activities that may be analyne.lumanglas001
done at home and mark “X” @deped.gov.ph
the activities that may not. evadareel.flores@depe
 d.gov.ph
Week 6 What I Have Learned sergio.supnetiii@depe
Find out what you have d.gov.ph
learned by completing the michael.javier001@de
statements. ped.gov.ph
on the given date of
What Can I Do retrieval.
Check the items that best
describe your activities and •For questions
practices. regarding the
module/lesson,
Assessment contact the subject
Learners will answer a teacher via her
multiple-choice test. Choose cellphone number or
the letter of the correct messenger.
answer.

Additional Activities
Activity Participation for
Fitness Advocacy
Extend your fitness
commitment to your family
and / or the community in
your free time, by filling out
the activity participation
fitness advocacy.

Prepared by:

MARIA EDITHA A. COMIA

Master Teacher I

Noted by:

ANALYNE L. LUMANGLAS
MT II/ Subject Group Head, SPORTS