SHS

Physical Education and

Health 2
Module 4
Physical Education and Health 2
Module 4
First Edition, 2020

Copyright © 2020
La Union Schools Division
Region I

All rights reserved. No part of this module may be reproduced in any form
without written permission from the copyright owners.

Development Team of the Module

Author: Michelle S. Pavia, MT-II

Editor: SDO La Union, Learning Resource Quality Assurance Team

Illustrator: Ernesto F. Ramos Jr., P II

Management Team:

ATTY. Donato D. Balderas, Jr.

Schools Division Superintendent

Vivian Luz S. Pagatpatan, Ph.D

Assistant Schools Division Superintendent

German E. Flora, Ph.D, CID Chief

Virgilio C. Boado, Ph.D, EPS in Charge of LRMS

Delia P. Hufalar, Ph.D, EPS in Charge of MAPEH

Michael Jason D. Morales, PDO II

Claire P. Toluyen, Librarian II
 Target

Engaging in physical activities is one of the most important steps to improve

and maintain good health.
This module is designed for you, Grade 11 learners, to help you improve and
maintain a healthy body.
After going through this module, you are expected to:
1. Engage 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. (PEH11FH-IIa-t-8)

Before going on, check how much you know about this topic by
answering the pretest.

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Pre-Test
I. Direction: Classify each of the following physical activities as light,
moderate, or vigorous. Choose the correct letter of your answer and write
it on the line provided before each number.
A. Light Physical Activity
B. Moderate Physical Activity
C. Vigorous Physical Activity

_______1. Washing clothes

_______2. Walking briskly about 3 ½ miles per hour

_______3. Watching TV

_______4. Biking for less than 10 miles per hour

_______5. Washing dishes

_______6. Playing tennis (doubles)

_______7. Slow walking

_______8. Playing tennis (singles)

_______9. Sitting

_______10. Playing basketball tournament

_______11. Playing computer games

_______12. Running 5 miles per hour

_______13. Eating

_______14. Jogging 10 miles per hour

_______15. Playing chess

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 Jumpstart

Activity 1. FILL ME IN!

Direction: Identify and fill in the boxes given with the corresponding
information needed.

3
 Discover

Schools play a central role in providing opportunities for learners to engage

in physical activity. Physical Education (P.E.) is the time during the day when all
learners can be active.
Activities vary in intensity level:

 Light activities are physical activities that involve large muscle groups.
While engaging in light activities, people begin to notice their breathing, but
they can still talk fairly easily.
 Moderate activities are physical activities that cause breathing and heart
rate to increase. People engaging in moderate activities can hear themselves
breathe, but they can still talk.
 Vigorous activities are physical activities that cause breathing and heart
rate to increase to a higher level, making it difficult to talk.

What is MVPA and how much do learners need?

Moderate physical activity refers to activities equivalent in intensity to brisk
walking or bicycling.
Vigorous physical activity produces large increases in breathing or heart rate,
such as jogging, aerobic dance, or bicycling uphill.
The Physical Activity for Americans recommends that children and
adolescents participate in at least 60 minutes of MVPA most days of the week,
preferably daily, in order to attain health benefits.

Benefits of Moderate to Vigorous Physical Activity in P.E.

Engaging in moderate to vigorous physical activity (MVPA) in P.E. prepares
you to lead physically active lives and improves health and academic outcomes.
Physical activity does not have to compete with educational goals; in fact, it can
help you learn content by enhancing concentration skills and on-task behavior.

 Activity-focused P.E. can contribute to academic performance and improved

positive class behavior.
 Increasing MVPA in P.E. has the greatest potential for increasing health
benefits, as it generates more energy expenditure; contributes to obesity
prevention and muscular and bone development; reduces anxiety and stress;
improves self-esteem, mood, and concentration; and reduces the risk of
chronic disease.
 Increasing MVPA in P.E. provides more opportunities to meet other P.E.
goals such as motor development, increased fitness, skills enhancement,
positive social interactions.

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*In engaging physical activities may vary in intensity level:

Level of Exertion/Intensity
Amount of Effort
Rate of Intensity Heart- Exertion Exertion Descriptor
Perceived Descriptor Rate Descriptor
Exertion Range*
(RPE) (Age
Scale Based)
(Modified
Borg Maximum
Scale) Heart
Rate
(MHR)
1 Light 50% - 65% Resting You are breathing normally. It is
of MHR very easy to talk.
2 Somewhat Your rate of breathing increases
Light slightly, but it is still easy to talk.
3 Light You notice your breathing. You
can still talk fairly easily.
4 Moderate 65% - 80% Medium You are breathing more heavily,
of MHR but you do not hear yourself
breathe.
5 Somewhat You can hear yourself breathe but
Hard can still talk.
6 Medium It is getting difficult to talk.
Hard
7 Vigorous 80% - 100% Hard You are breathing heavily. It is
of MHR difficult to talk.
8 Very Hard Your breathing is labored. It is
very difficult to talk.
9 Grueling It is almost impossible to talk.
10 Maximum You are breathing very heavily.
You cannot talk. You may feel
pain.
*the heart rate range may vary, depending on the source of reference, age, physical abilities,
individual fitness levels, and so on.

MHR (Maximum Heart Rate) = 220 - Age

Example computation of level of exertion:

*Age – 15 years old

220 – 15 = 215 MHR

*Moderate Intensity/PA = 65%-80% MHR

205 MHR x .65 (65%) = (133.25) 133 bpm (beats per minute)

*Vigorous Intensity/PA = 80%-100% MHR

205 MHR x .80 (80%) = 164 bpm (beats per minute)
 So, the Heart Rate Range of a 15 years old is from 133 bpm (moderate) to
164 bpm (vigorous)

5
 Explore

Activity I
Direction: Complete the table below by answering the following questions.
Write your answers in the space provided.

What Physical Activity do you engage in? How frequent is your

engagement in Physical Activity?

Parents

Siblings

Friends

Me

Other
members of
the family

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Activity II. Answer the following questions:

1. How would you classify the type of physical activity that your family is
engaged in?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

2. Who among your family member/s is/are the most active? Least active?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

3. Did you meet the recommended physical activity as per national guidelines
for Filipinos?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

4. How will you increase the level of engagement of family members to physical
activity?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Rubric
Score Description
5 Demonstrates a complete understanding of the problem.
4 Demonstrates a considerable understanding of the problem.
3 Demonstrates partial understanding of the problem.
2 Demonstrates little understanding of the problem.
1 Demonstrates no understanding of the problem.

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 Deepen

Activity: Just Do It!

Direction: Complete the table below by executing the given physical
activity.

Physical Activities Day Resting Level of Level of

Heart Exertion Exertion
Rate *Moderate *Vigorous
within (65%-80%) per (80%-100%) per
1 minute minute
minute
3-minute step test or 1
(for cardiovascular ____________bpm ____________bpm
endurance)
Push-ups 2
(for muscular strength and ____________bpm ____________bpm
endurance)
1-kilometer run 3
(for cardiovascular ____________bpm ____________bpm
endurance)
Curl-ups 4
(for muscular strength and ____________bpm ____________bpm
endurance)
Jogging 5
(for cardiovascular ____________bpm ____________bpm
endurance)
Planking 6
(for muscular strength and ____________bpm ____________bpm
endurance)
Running 7
(for cardiovascular ____________bpm ____________bpm
endurance)

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Rubric

The workout plan is excellent with direction _____/5 points

and focus.

The workout plan is well thought out, with _____/4 points

direction and purpose.

The workout plan is very good, with _____/3 points

direction and focus.

The workout plan is good, but basic. _____/2 points

The workout plan lacks direction and _____/1 points

purpose.

TOTAL POINTS _____/5 points

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 Gauge

Journal Writing
Direction: Answer the given question and have a self-reflection.
What did you feel in accomplishing the given table in the “Just Do It!” activity?
What is the importance of engaging yourself in moderate to vigorous physical
activities?
Rubric for Journal Writing
EXCELLENT GOOD OKAY POOR
(4) (3) (2) (1)
Knowledge/ Presents Presents Presents some Presents
Understanding accurate accurate accurate incomplete or
Information and information information information inaccurate
Ideas and insightful and complete and some information
ideas ideas ideas and ideas

Thinking/Inquiry Expresses Expresses Expresses Expresses few

Analyzing and many ideas, ideas, some ideas, ideas, with
Explaining supported supported by supported by limited
effectively by relevant relevant support by
relevant evidence or evidence or relevant
evidence or rationales rationales evidence or
rationales asks Asks good Asks some rationales
probing or questions questions Asks few
insightful questions
question
Communication Meaning and Meaning and Meaning and Meaning and
Language and intent are clear intent are intent are intent are
Style and engaging clear Shows sometimes frequently
Shows a strong clear sense of unclear Shows clear Shows a
sense of purpose and some sense of limited sense
purpose and audience purpose and of purpose
audience audience and audience
Application Few minor Some minor Some major Frequent,
Conventions in mechanical mechanical mechanical major
Language errors errors errors mechanical
errors
Making Makes many Makes Makes some Makes few
Connections personal considerable personal personal
Getting Personal connections personal connections connections
with the topic connections with the topic with the topic
with the topic
Overall Rating: _______ / 20

20–18: Excellent

17–13: Good

12–8: Okay

7–5: Poor

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Answer Key

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References
Printed Materials:
Fernandez, A.T. (2016). Physical Education and Health (H.O.P.E. 1). Lipa City:

Scolair Publishing.

Alave, J. C. (2016). Physical Education and Health. Manila: JFS Publishing Services

Tolitol et. Al, (2016). Health-Optimizing Physical Education. Vibal Group Inc.

Website:

Moderate to Vigorous Physical Activity in Physical Education to Improve Health and

Academic Outcomes. (November 2009). Retrieved December 28, 2020 from

https://www.csba.org/GovernanceAndPolicyResources/DistrictPolicyService

s/~/media/CSBA/Files/GovernanceResources/PolicyNews_Briefs/StudentH

ealth/PhysEd_Actviity/2009_11_FactSheet_ModerateToVigorous.ashx#:~:tex

t=Moderate%20physical%20activity%20refers%20to,aerobic%20dance%20or

%20bicycling%20uphill

Obesity Prevention Source (n.d.). Retrieved December 28, 2020 from

https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-

vigorous-physical-activity

Recommendations for Physical Activity in Adults and Kids (n.d.). Retrieved December

28, 2020 from

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-

for-physical-activity-in-adults

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