St.

Mary’s Academy, Caloocan

City
, Grace Park,

School Year: 2020-2021 Subject/ Level: P.E. 4 Quarter: Second

Module No. 1 Lesson No. 1-4 Date: Jan. 4- 8, 2021
Title: Physical Activities for Physical Fitness

LET’S FIND OUT:

In this lesson, you will be able to do the following:

A. Describe the physical activity pyramid

B. Understand what physical fitness is and its

components

C. Identify the benefits of having physical activity

D. Assess regularly participation in physical activities

based on physical activity pyramid

GET STARTED

Let’s try to answer the following questions:

How do you spend your day? I spend my day by watching tv and playing roblox on
my ipad.
What activities do you do? Riding a bicycle.

Do you do physical activities? Yes, running and jumping is one of my physical

activities.
How do your physical activities affect your fitness? It helps me to stay healthy and fit.
What are the indications that you are physically fit? I can manage to do some
household chores, and do some activities actively.

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 St. Mary’s Academy, Caloocan
City
, Grace Park,

Write down your daily activities inside the box.

My daily activities: Usually every morning I do some short exercise like jumping
and walking. Sometimes I’m listening music, watching some YouTube videos,
riding a bicycle and playing online games with my friends.

Try to see later if your daily activities are part of the physical
activity pyramid that helps you become fit.

LESSON 1: PHYSICAL ACTIVITY PYRAMID

Physical Activity Pyramid
 is a visual representation demonstrating how one can increase the number of
physical activities he or she does in a week until it becomes a part of his or her
everyday routine.

 Is a drawing of the list of different kinds of physical activities for children to engage
into for them to develop a lifelong healthy habit.

 It is a plan that guides you to balance physical activities

 Visual representation with daily recommended activity at the base and proceeding
to less beneficial activity at the peak.

Look at the given example of physical activity pyramid, it is divided into four groups.

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 St. Mary’s Academy, Caloocan
City
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A. Moderate Activities
- The base portion or the bottom part of the pyramid, it recommends activities
that you should do on a daily routine.
- They are activities that increase your heartbeat a little bit.

Examples:
 Washing the dishes
 Setting the table
 Fixing your bed
 Playing with pet at home
 Playing with your classmates and friends in school during recess,
walking or talking the stairs

B. Strong Activities
- These activities make your heart beats fast.
- It recommends activities that you should do for three to five times a week.

Examples:
 Playing basketball and other ball games
 Bike racing
 Jumping rope
 Swimming
 Exploring around the playground
 Other vigorous activities

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 St. Mary’s Academy, Caloocan
City
, Grace Park,

C. Activities that exercise your body muscles for fitness

- It recommends activities that you should do two to three times a week.
- These activity helps your body muscles to become fit.

Examples:
 Climbing
 Push - ups
 Curl – ups
 Other flexibility activities
 Dancing
 Martial arts

D. Cut down on activities

- These are the activities that you should do less.
- It does not offer healthy physical benefits at all, thus doing them should be
limited, if they cannot be avoided.

Examples:

 Watching TV
 Playing computer or video games
 Playing with your electronic gadgets
 Doing nothing or lazing in your sofa for more than 30 minutes

Activity 1: My Pyramid
How is your participation in physical activities? How often do you participate in physical
activities? Think and list the physical activities you do. Place them under each group in
the given pyramid.

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 St. Mary’s Academy, Caloocan
City
, Grace Park,

LESSON 2: FITNESS INDICATORS

Physical fitness - is a state of health and well-being and, more specifically, the ability to
perform aspects of sports, occupations and daily activities.
- is generally achieved through proper nutrition, moderate-
vigorous physical exercise, and sufficient rest.

- Is when you perform a daily task without getting tired and still has the
energy to enjoy other activities.

Physical fitness has two types: health related and skill – related components as found
below, which can work hand in hand for your total well-being.

Health Related Components - Skill - Related Components -

are factors that show how well are factors that form the basis
the systems of your body work. for successful activity.
Cardio Respiratory Speed
Body Composition Agility
Flexibility Balance
Muscular Strength Coordination
Muscular Endurance Reaction Time
Power

In order to understand better the different fitness components with

their meanings and the fitness test used to measure each
component, look at the given table on page 188 of your MAPEH
book. Read it carefully.
ACTIVITY 2: Stop for a while

What fitness component is represented by each of the following pictures?

______________________________

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 St. Mary’s Academy, Caloocan
City
, Grace Park,

______________________________

______________________________

______________________________

____________________________

LESSON 3: BENEFITS OF PHYSICAL ACTIVITIES

Being involved in physical activities gives you the following benefits:

You feel good about yourself. You are alw ays enthusiastic.

You do not get tired easily.

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You have a bett er im m une system .

You are alw ays on the go. You are not w eak.
 You m aintain the right body m ass and w eight.
St. Mary’s Academy, Caloocan
City You do not get sick easily.
, Grace Park,

You have a healthy m ind. You can perform school task.

ACTIVITY 3: Feel Good

List down five activities that you enjoy doing everyday. Then answer the given question
below.

1.
2.
3.
4.
5.

Question: Are those activities helpful to make your body strong, healthy and fit? Why do
you think so?

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

 Physical activity pyramid is a list of different kinds of physical

activities for children to engage and develop a lifelong healthy habit.
 Physical fitness is when you perform an activity without getting tired.
 There are two components of physical fitness; health related and
skill – related components. MAPEH 4 | 7
 St. Mary’s Academy, Caloocan
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I want to know and how much you have learned.

I. Name two activities that you do each week that you can do LESS of, that you need
ENOUGH of, that you need MORE of, and that you need PLENTY of.

II. Write HR for health-related components and SR for skill – related

components.

_______1. Speed ______6. Muscular Strength

_______2. Flexibility ______7. Agility

_______3. Coordination ______8. Power

_______4. Body Composition ______9. Cardio Respiratory

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 St. Mary’s Academy, Caloocan
City
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_______5. Balance ______10. Reaction Time

III. Write the correct fitness component base from the essential characteristics
an individual must have to perform.

________________1. The ability to perform quick movements.

________________2. One’s ability to change direction quickly.

________________3. The ability of a muscle to exert force for a brief period of time.

________________4. The length of time an individual is able to respond to a stimulus.

________________5. The ability to deliver oxygen and nutrients to working muscles

over sustained period s of time.

________________6. Refers to one’s smooth flow of movement to perform task

accurately.

________________7. It is an ability to maintain center of the body mass over the

base support.

________________8. The capacity to move joints and use muscles through their full
range motion.

________________9. It is the capacity of an individual to carry out an activity with

strength.

________________10. It is the amount of fat in the body compared to the amount of

lean mass.

REFERENCES:

Hernandez, Ma. Katrina Melody Z., Lacia,Gerardo C.et.al ( 2019 MAPEH

Adventures in the 21st Century 4. Rex Book Store, Manila Philippines

Muyot, Fritzimarie R., Zamora, Cielo et. al ( 2017 ) Exploring The World of
MAPEH 4 The Inteligente Publishing Inc., Quezon City

https://i.pinimg.com/564x/8d/a5/d8/8da5d845252fa8a1ee54afa43380f988.jpg

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 St. Mary’s Academy, Caloocan
City
, Grace Park,

CHECK YOUR LEARNING:

II. 1. SR 2. HR 3. SR 4. HR 5. SR 6. HR 7. SR 8. SR 9. HR 10. SR

III. 1. Speed 2. Agility 3. Muscular strength 4. Reaction time 5. Cardiorespiratory

6. coordination 7. Balance 8. Flexibility 9. Power 10. Body composition

Prepared by: Ms. Gemma F. fontanilla

Checked by: Ms. Edwina F. Dugan

Verified by: Mrs. Vanessa P. Alcantara

____________________________________________________________________
Remark on the Status of Lesson Implementation
Fully Implemented

Partially Implemented

Not Implemented
Reason: ___________________________________

Student’s Name: ________________________________

Grade & Section: _______________________________

_________________________________________
Parent’s/Guardian’s Signature over Printed Name

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