Community Learning Center (CLC) Pto.

Rivas Itaas Program Accreditation and Equivalency (A&E)

ALTERNATIVE LEARNING SYSTEM Learning Facilitator Jayvee C. Enriquez Literacy Level Senior High School
WEEKLY LESSON LOG Month and Quarter February / 3rd
Learning LS5- Understanding the Self and
Strand Society

WEEK NO. 4
I. OBJECTIVES
A. Content Standards/Focus Demonstrates understanding of sports in optimizing one’s health as a habit; as requisite for physical
activity assessment performance, and as a career opportunity.
B. Performance Standards/ Leads sports events with proficiency and confidence resulting in independent pursuit and in
Terminal Objectives influencing others positively.
C. Learning Competencies/ Learning Competencies:
Enabling Objectives Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment
(Write the LC code for each) participation and one’s diet PEH11FH-Ig-i-6
Specific Objectives:
 explain body composition and cardiovascular endurance and its benefits;
 perform the self-assessment procedures of body composition and cardiovascular endurance;
 interpret assessment results according to health and fitness standards; and
 appreciate the importance of self-assessment on body composition and cardiovascular
endurance, and its contribution to a healthy lifestyle.
II. CONTENT (Subject Matter) Self-Assessment of Body Composition and Cardiovascular Endurance
III. LEARNING RESOURCES
A. References
1. Session Guides pages SHS-MELC Curriculum Guide, Teacher’s Guide
2. Module/Learner’s Materials pages HOPE SLM Quarter 3
3. Additional materials from Learning
Resource (LR) portal
B. Other Learning Resources https://www.youtube.com/watch?v=sxnCXuulGXQ
Board and Marker
IV. PROCEDURES
A. Springboard/Motivation
(Establishing a purpose for the lesson)
Teacher’s Activity Learner’s Activity
Now, before we proceed to our lesson let’s
have a game first, are you ready?
This game called “pass the ball” I will give
the ball to someone and if the ball stop,
get one task around the ball and you will
do it. For example, if the ball stop to
Jeanne and the task is running in place
you will do the running in place. Do you
understand?
Do you have any question before we
start?
Okay Let’s start the game
(Done doing the energizer game)
Did you have fun?
Now, before we proceed to our lesson let’s
have a game first, are you ready?
This game called “pass the ball” I will give
the ball to someone and if the ball stop,
get one task around the ball and you will
do it. For example, if the ball stop to
Jeanne and the task is running in place
you will do the running in place. Do you
understand?
Do you have any question before we
start?
Okay Let’s start the game
(Done doing the energizer game)
Did you have fun?
Now, before we proceed to our lesson let’s have a
game first, are you ready? This game called
“pass the ball” I will give the ball to someone
and if the ball stop, get one task around the ball
and you will do it.

For example, if the ball stop to Romer and the

task is running in place you will do the running
 in place. Do you understand?

Do you have any question before we start?

Okay Let’s start the game

(Done doing the energizer game) Did you have

fun?
B. Activity (Review of previous lesson/s or Physical Readiness Questionnaire (PAR-Q)
presenting the new lesson)

Important Reminder: It is important to know

your health status before engaging in self-
assessment and physical activities. Start by
answering the questions below. If you are
between the ages of 15 and 69, the Physical
Readiness Questionnaire (PAR-Q) will tell you if
you should check with your doctor before you
start.

PHYSICAL ACTIVITY READINESS

QUESTIONNAIRE (PAR-Q)
Directions: Please read the questions carefully
and answer each one honestly. Common sense
is your best guide when you answer these
questions.

YES or NO.
1. Has your doctor ever said that you have a
heart condition and that you should only do
physical activity recommended by a doctor? 2.
Do you feel pain in your chest when you do
physical activity?
3. In the past month, have you had chest pain
when you were not doing physical activity?
 4. Do you lose your balance because of dizziness
or do you ever lose consciousness?
5. Do you have a bone or joint problem (for
example, back, knee, or hip) that could be made
worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for
example, water pills) for your blood pressure or
heart condition?
7. Do you know of any other reason why you
should not do physical activity?

If you have answered “Yes” to one or more of the

above questions, consult your physician before
engaging in physical activity.

Tell your physician which questions you

answered “Yes” The learners will do the activity.

After a medical evaluation, seek advice from

your physician on what type of activity is
suitable for your current condition.

If you answered “NO” to all questions in the

PAR-Q, then you can participate in the fitness
assessment and start becoming more physically
active.
C. Analysis (Presenting examples/Instances Participation in sports activity helps to reduce
of the new lesson)
body fat and control body weight. It gains
satisfaction in developing fitness and skills.

In order to maximize the benefits of

participation in sports, fitness assessment is
needed to know what component of physical
fitness should be improved.
Fitness assessment helps to measure various
aspects of your body and its abilities. It
identifies the current fitness levels and serves as
a baseline or starting point of physical fitness.

Physical fitness test is a set of measures (Learners are actively participating to the
designed to determine one’s level of physical discussion)
fitness. It has two components namely: Health-
Related and Skill-Related Fitness. Each
component comprises several tests and specific
testing protocols.

Health-related fitness involves exercise

activities that you do in order to improve your
physical health and stay healthy, particularly in
the categories of cardiovascular endurance,
muscular strength, flexibility, muscular
endurance, and body composition.

Health-Related Fitness (HRF) Assessment is a

series of exercises that help evaluate your over-
all fitness level and physical status. Evaluating
your over-all Physical fitness helps you know
your strengths and weaknesses. Being aware of
your health-related fitness status, you will able
to create a good personal fitness program with
appropriate fitness activities to strengthen the
areas that you need to improve while observing
a healthy lifestyle.

Cardiovascular endurance is the ability of the

heart, lungs, and blood vessels to deliver oxygen (Learners are actively participating to the
to the body tissues. It requires a strong heart, discussion)
healthy lungs, and clear blood vessels to supply
the cells with oxygen your body needs. If you
have a strong heart and lungs you can, exercise
your entire body for a long period of time
without getting tired.

A person with a high level of cardiovascular

endurance can sustain moderate to high-
intensity physical activities needed in playing
sports without difficulty in breathing.

Benefits of Cardiovascular Fitness to Health

1. Reduces the risk of developing heart disease
by increasing the efficiency of your heart, lungs,
and blood vessels.
2. Aids in maintaining a healthy body
composition. 3. Allows you to train harder
during strength sessions without feeling tired.
4. Helps lower the risk of high blood pressure.

Body Composition is the amount of fat cells

compared with lean cells in the body mass. Lean
body mass is the non-fat tissue of muscles,
bones, ligaments, and tendons. It is measured
in skinfold thickness. Increase physical activity
and diet can decrease body fat is the body’s (Learners are actively participating to the
relative amount of fat to fat-free mass. discussion)

Having a healthy body composition helps us to

achieve optimum physical and psychological
functioning. Exercise and proper nutrition are
two components for keeping healthy body
composition.
 Benefits of Healthy Body Composition
A healthy balance between fat and muscle is
vital for health and wellness throughout life.
Scientific evidence shows that a healthy body
composition will increase your lifespan; reduce
the risk of heart disease, cancer, diabetes,
insulin resistance; increase energy levels, and
improve self-esteem.

Monitoring the Body Weight

Gaining a few pounds can increase over time.

An increase in body weight could also mean a
chance of developing health problems. Knowing
two numbers may help understand these risks:
body mass index (BMI) score and waist to hip
ratio. Your waist-to-hip ratio compares your
waist measurement to your hip measurement.
Higher ratios can mean you have more fat
around your waist. This can lead to a higher
risk for heart disease or diabetes.
D. Discussing new concepts and
practicing new skills (sub-activity #1) Computing Your Body Mass Index (BMI):
 BMI is a measure of body fat based on
height and weight.
 Formula: BMI = (Weight in kilograms) / (Learners are actively participating to the
(Height in meters squared) discussion)
 Example: If your weight is 70 kg and your
height is 1.75 meters, your BMI would be
calculated as follows: BMI = 70 / (1.75^2)
 BMI table based on the World Health
Organization (WHO) classifications:
BMI Classification
Below 18.5 Underweight
18.5 - 24.9 Normal weight
25.0 - 29.9 Overweight
30.0 and above Obesity
This table categorizes BMI into different
classifications based on ranges. It's important to
note that BMI is just one measure of health and
doesn't account for factors like muscle mass,
bone density, or overall body composition.
Therefore, it's always a good idea to consult with
a healthcare professional for a more
comprehensive assessment of health.

Waist to Hip Ratio (WHR)

Measure stored body fat percentage by the
relative measurement of waist and hip.

Formula for WHR:

WHR=Waist Circumference (cm) Hip
Circumference (cm)

For example, you are a female, your waistline is (Learners are actively participating to the
76 centimeters and your hipline is 92 discussion)
centimeters.
The computation would be:
WHR=76 divided by 92
WHR =0.83

Based on the table below, the interpretation of

the computed WHR, 0.83, is MODERATE RISK.

MEN WOMEN INTERPRETATION

0.8 0.7 Ideal
<0.95 <0.8 Low Risk
0.96-0.99 0.81-0.84 Moderate Risk
 <1.0 >0.85 High Risk
E. Abstraction (Making generalizations about
the lesson)
Directions: Identify if it is related to Cardiovascular
Endurance or Body Composition.
1. 3-minute step test ANSWER:
2. Fats, muscles and tissues 1. Cardiovascular Endurance
3. Pulse rate 2. Body Composition
4. Heart and lungs 3. Cardiovascular Endurance
5. BMI 4. Cardiovascular Endurance
5. Body Composition
F. Application (Developing mastery) Self-assessment of Body Composition
A. Fill-up the table below with your own
measurement:
Body Composition Test
Height in meter- Learners will answer based on what they’ve
Weight in kilogram- learn.
Waistline in centimeter-
Hipline in centimeter-

B. Based on your own measurement, compute

your Body Mass Index and Waist
to Hip Ratio following the format below:

1. BMI = Weight (in Kilograms)

Height (in Meter)²
= (weight in kgs)
( ________ )² (height in meter)²
= (weight in kgs) _____ x ____ (height in meter x
height in meter)
= ___________ (weight in kgs)
(answer)

BMI = ______________
 Interpretation ______________

2. WHR =Waist Circumference (cm)

Hip Circumference (cm)= ______________

Waist Circumference (cm)

Hip Circumference (cm)

WHR = ______________
Interpretation ______________

Fill up the table below.

Test Score/Result Interpretation

Body Mass
Index (BMI)
Waist to Hip
Ratio (WHR)
G. Valuing (Finding practical applications of What have you learned in this lesson?
concepts and skills in daily living)
I have learned ________________________.

What have you realized in the result of your self-

assessment? Learners will answer based on what they’ve
I realized that learn.
______________________________________.

H. Evaluation (Assessing learning) Directions: Read carefully and understand each The students will answer.
item. Encircle the letter of the 1. d
correct answer. 2. a
1. Your classmate has been advised by her 3. a
doctor to improve her 4. a
cardiovascular endurance. Which of the 5. d
 following would you suggest to her?
A. Engage in weight training at least twice a
week
B. Enroll in Gymnastics class
C. Participate in a bowling tournament every
weekend
D. Play soccer 2-3 times a week
2. It helps to assess cardiovascular endurance.
A. 3-minute step test
C. Hipline measurement
B. Anthropometric measurement
D. Waist and Hip Ratio
3. Which of the following is a benefit of
cardiovascular endurance?
A. Helps to lower the risk of cardiovascular
diseases and blood pressure.
B. Improves posture and balance
C. Reduces the risk of injury
D. Strengthens muscles
4. It is the amount of fat cells compared with
lean cells in the body mass.
A. Body composition
C. Flexibility
B. Cardiovascular endurance
D. Power
5. Which of the following is not included in
health-related fitness?
A. Body composition
C. Flexibility
B. Cardiovascular endurance
D. Power
I. Agreement (Additional activities for
application or remediation)
V. REMARKS
VI. REFLECTION
A. No. of learners who earned 80% in the
evaluation.
B. No. of learners who require additional
activities for remediation
C. Did the remedial lessons work? No. of
learners who have caught up with the
lesson.
D. No. of learners who continue to require
remediation
E. Which of my teaching strategies worked
well? Why did these work?
F. What difficulties did I encounter which my
principal or supervisory can help me solve?
G. What innovation or localized materials did I
use/discover which I wish to share with
other techers?

Prepared by: Checked by:

JAYVEE C. ENRIQUEZ ERNESTO T. ROBLES JR.

ALS Teacher Education Program Supervisor- ALS