Republic of the Philippines

DEPARTMENT OF EDUCATION
Region I
Division of Ilocos Sur

SELF LEARNING KIT

IN
11
H.O.P.E.1
LESSON TITLE:

THE VALUE OF OPTIMIZING ONE’S HEALTH

THROUGH PHYSICAL ACTIVITY ASSESSMENTS

MOST ESSENTIAL LEARNING COMPETENCY:

 Recognizes the value of optimizing one’s health

through participation in physical activity
assessments. (PEH11FH-Id-t-14)

Writer: CHARLEY R. BARCELONA

School: SANTIAGO NATIONAL HIGH SCHOOL
District: SANTIAGO

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Good day Seniors! It is nice to be with you today. Since we are now in the “new
normal” it is very important for you to study your lessons in or out of the school. Self-
paced learning through this Self-Learning Kit is needed as a supplementary activity
and tool to increase your knowledge towards the different lesson to be undertaken in
the subject, Health Optimizing Physical Education I. In this SLK, you will realize the
value of participating different physical activities.

Read and understand this SLK. Answer all the given activities and assessments in
order to measure your understanding in your lesson. The answer keys are at the
back but be honest in answering your assessments and activities first before
checking at the answer keys. After you completed all your activities, submit this SLK
to your subject teacher for checking. Remember to read the instruction before doing
each activity and assessment as part of the module. Use intended paper in
answering your activities and assessments. Please DO NOT WRITE anything on this
SLK.

Dear Seniors, good luck and happy learning!

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

1. Identify the value of participating in physical activities;

2. Understand the health benefits of participating in physical
activities; and
3. Describe the characteristics of a physically active
individual.

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 ACTIVITY: Modified True or False

I. Direction: Identify whether the sentences are true or false. If it is true, write
TRUE, if it is false, change the underlined word/phrase in order to correct
the sentence. Write your answer in a ½ sheet of paper.

1. Physical activity is a bodily movement and done as part of playing, working

and other day-to-day routines.
2. Exercise is unplanned, unstructured, unrepetitive and not purposeful
improvement and maintenance of physical fitness.
3. Washing dishes is a moderate physical activity done inside the house.
4. Vigorous activities increase the heart rate and make you sweat and may let
you enjoy being active even more.
5. Moderate physical activities generally make you move.
6. Swimming is considered as light physical activity.
7. With the active participation of teenagers in different physical activity, they
may achieve anxiety.
8. Sedentary lifestyle benefits the health of every teenager.
9. Engaging into different physical activities, teenagers may get good posture
and strong bones.
10. Push-ups, Curl-up and circuit training are examples of exercise.

II. Enumeration:

1. Give at least 5 benefits of physical activity participation.

2. Cite 3 chronic diseases that one can get from not doing physical
activities.
3. Give 2 characteristics of a healthy person.

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 Value of Participating in Physical Activities

From the past years, there have been a decline in physical activity among teenagers.
With rise of modern technology, people’s life has become sedentary. There are lots
of demands in their time which limits the usual time for them to do physical activities
in order to keep them fit and healthy. In fact, adolescence needs at least 60 minutes
of activity per day.

Few teenagers engage in physical activities and outdoor sports. Instead, they spend
their leisure hours inside the house playing computer games or games on gadgets
and watching television and movies. This sedentary lifestyle leads to poor health and
limited activities.

Motivation is a great factor to influence them to an active lifestyle. They must see
and understand the reason for engaging in regular physical activity instead of playing
with gadgets or watching TV.

Physical Activity vs. Exercise

Physical Activity Defined

Physical activity simply means movement of the body that uses up energy. Walking,
gardening, sweeping and mopping, mopping the floor, climbing the stairs, playing
football, or dancing are all good examples of being active. However, for it to be
beneficial for one’s body, there are various factors to be considered such as the
intensity, duration, and frequency of the physical activity performed.

Here are some points to consider:

1. Physical activity done at a moderate or vigorous intensity level is good for a

teenager’s health.

2. Moderate physical activities generally make you move. These could include brisk
walking, dancing, biking, swimming and jogging. Even helping out with some of the
more active chores inside and outside your home like gardening can be good.

3. Vigorous activities increase the heart rate and make you sweat and may let you
enjoy being active even more. You may play games with lots of running involved,
say, basketball. You may also be take up running or jogging, or other sports like
football, tennis, and swimming.

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Exercise Defined

Exercise is a subcategory of physical activity that is planned, structured, repetitive,

and purposeful in the sense that the improvement or maintenance of one or more
components of physical fitness is the objective.

The Benefits of Physical Activity Participation and Results of Physical

Inactivity

Being physically active is an important part of a teenager’s growth and development,

especially if done regularly. Let them realize that it is a great way to spend time with
friends, meet new people, feel good, and break up long stretches of playing online
games and watching movies. It is invigorating to move the entire body, even by just
cheering, or running after the ball. Being active every day can help teenagers
achieve the following:

 improve heart health and fitness

 increase self-confidence
 develop strong muscles
 reduce stress
 develop strong bones
 make and keep friendships
 develop good posture
 improve sleep
 maintain a healthy weight
 learn new skills
 improve concentration and memory
 awaken a sense of responsibility
 develop leadership skills and initiative

According to the World Health Organization, in 2010, physical inactivity or the lack of
physical activity has been identified as the fourth leading risk factor for global
mortality (6% of deaths globally). Moreover, physical inactivity is estimated to be the
main cause of approximately 21–25% of breast and colon cancer cases, 27% of
diabetes cases, and approximately 30% of ischemic heart disease cases. The
following are the common results of physical inactivity.

 increased risk of being overweight and obese

 hypertension/high blood pressure
 anxiety
 depression
 type 2 diabetes mellitus

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 The following are set of activities that you need to accomplish.
Follow the instructions correctly to avoid mistakes. Use 1 whole
sheet of paper. Good luck!

ACTIVITY NO. 1

Assess your Physical Activities

Directions: Close your eyes and think of all the activities that you do for the whole
day. List it all in the table below and tell whether the activity is healthy or not by
checking the corresponding boxes on the provided table beside the activities. After
which answer the given questions below the box. Write your answers in a 1 whole
sheet of paper.

List of Daily Activities Healthy Unhealthy

Scrubbing the Floor /

Processing questions:

1. How many healthy activities have you done the whole day? Do you think they are
enough for you to be considered an active teenager?
2. What do you think should you do with your leisure hours to maximize your
physical activities?
3. Do you think that the activities you have for the day can improve your health and
make you physically active?

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 ACTIVITY NO. 2

Classify me!
Directions: In the box below is a list of different physical activities. Classify the
activities whether it is moderate activity or vigorous activity. Rewrite the activities in
the appropriate column on the table in a ½ sheet of paper.

walking dancing playing football cycling swimming

playing basketball jogging gardening climbing doing aerobics
MODERATE ACTIVITY VIGOROUS ACTIVITY

ACTIVITY NO. 3

Arrange and Classify me!

Directions: Below are jumbled letters/words of the different benefits you can get
from getting enough physical activity and the conditions you are at risk of when they
have an inactive lifestyle. Rearrange the letters to form the correct word and put
them on the corresponding table where they belong.

trongs nobes odog turesop neyitax

thyealh ightwe duceer serests betisdia

bisetoy romdpive peels ehtlhay reath

gihh dolob srespure lopedev edarlipesh likls presniodes

Benefits from doing Conditions from not doing

physical activities physical activities

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 Direction: Answer the following statements or questions below. Write your
answers in a 1 whole sheet of paper.

1. What is the difference between physical activity and exercise?

2. What did you feel while answering activity 1? Why?
3. What are your realizations knowing the benefits of engaging yourself in
physical activities and the different condition of inactive participation into
physical activities?

Describe me!
Describe in one word the characteristics of a physically active individual.

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Department of Education- Physical Education and Health Teacher’s Guide/Learner’s
Manual

Review/Motivation

What Happened
1. TRUE
2. PLANNED, STRUCTURED AND PURPOSEFUL
3. LIGHT PHYSICAL ACTIVITY
4. TRUE
5. TRUE
6. (Depends on the answer of the learner)
7. (Depends on the answer of the learner)
8. ACTIVE/ HEALTHY LIFESTYLE
9. TRUE
10. TRUE

Activity 1

Note: Answers may vary from each learner.

Activity 2

MODERATE ACTIVITY VIGOROUS ACTIVITY

walking Dancing
dancing playing football
swimming cycling
jogging swimming
gardening playing basketball
jogging
climbing
doing aerobics

Activity 3

Benefits from doing Conditions from not doing

physical activities physical activities
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good posture Depression
strong bones anxiety
healthy weight obesity