PE & Health Grade 11 - MODULE # 1

PHYSICAL EDUCATION AND HEALTH

GRADE 11

“ Aerobic Activities”

(1st & 2nd Quarter)

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 PE & Health Grade 11 - MODULE # 1

QUARTER: Quarter 1 - 2 MODULE: 1

TOPICS: Introduction to Physical Fitness
SUBJECT: Physical Education Max Out your Physical potential
and Health Exercise Intensity
Let’s get Physical , Proper Etiquette
Let’s be health aware!
Getting charge!
CONTENT STANDARDS: Demonstrates understanding of……

Fitness and exercise in optimizing one’s health as a habit; as requisite for physical activity
assessment performance, and as a career opportunity.

LEARNING COMPETENCIES:

1. Self-assesses health-related fitness (HRF), status, barriers to physical activity

assessment participation and one’s diet. HEALTH RELATED FITNESS (HRF)
 Cardio Respiratory
 Muscular Strength
 Muscular Endurance
 Flexibility
 Body Composition

2. Sets FITT goals based on training principles to achieve and/or maintain HRF.
F - Frequency
I - Intensity
T - Time
T - Type

3. Engages 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.

4. Analyzes physiological indicators such as heart rate, rate of perceived exertion and
pacing associated with MVPAs to monitor and/or adjust participation or effort.

5. Observes personal safety protocol to avoid dehydration, overexertion, hypo - and

hyperthermia during MVPA participation

6. Demonstrates proper etiquette and safety to the use of facilities and equipment.
7. Describe the role of physical activity assessments in managing one’s stress and one’s diet.

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 PE & Health Grade 11 - MODULE # 1

PHYSICAL EDUCATION AND HEALTH

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Lesson 1: A COURSE TO GET FIT

Activity Sheet # 1: Getting ready - PAR-Q

(Physical Assessment Readiness Questionnaire)

The PAR-Q designed to help you assess your level of readiness for physical activity. Please
read the following questions carefully and check the appropriate box with your answer or You
may copy the template below and accomplish it in your activity notebook. (Then, screenshots
and submit).

If you answer YES:

If you answered YES to one or more questions, have been inactive or are concerned about your

QUESTIONS YES NO
Has your doctor ever said that you have a heart condition and that you should only
1. do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?

In the past month, have you had chest pain when you were not doing physical
3.
activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?

Is your doctor currently prescribing drugs (for example, water pills) for your blood
5. pressure or heart condition?
Do you have a bone or joint problem that could be made worse by a change in your
6. physical activity?
7. Do you have an asthma?
8. Do you know of any other reason why you should not do physical activity?
Students’s Name & Signature:
health, consult a physician or ( Health Center in your barangay/community) before taking a
fitness test or substantially increasing your physical activity. You should ask for a medical
clearance along with information about limitations you may have.

Signature of Parent or Guardian __________________________________________

Name of Parent or Guardian _____________________________________________
Date ___________________________ Contact number _____________________

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 PE & Health Grade 11 - MODULE # 1

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

8. Do you know of any other reason why you should not do physical activity?

Students’s Name & Signature:

If you answered NO:

If you answered NO to all the PAR-Q questions, you can be reasonably sure that you can
exercise safely and have a low risk of having any medical complications from exercise. It is still
important to start slowing and increase gradually.

Signature of Parent or Guardian _____________________________________________

Name of Parent or Guardian ________________________________________________
Date _________________________ Contact number __________________________

When to delay the start of an exercise program:

If you are not feeling well because of a temporary illness, such as cold or a fever, wait until you
feel better to begin exercising.

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 PE & Health Grade 11 - MODULE # 1

PHYSICAL ACTIVITY AND EXERCISE

Physical education is an integral part of the educational program designed to promote the
optimum development of the individual physically, socially, emotionally, and mentally through
total body movement in the performance of properly selected physical activities. These,
together with the nurturing of positive values and attitudes in PE, provide a good
foundation for students’ lifelong and life-wide learning.

Importance of Physical Education

​ A balanced physical education program provides each student with an opportunity to

develop into a physically-educated person; one who learns skills necessary to perform a variety
of physical activities, physically fit and, participates regularly in physical activity, knows the
benefits from involvement in physical activity and it’s contributions to a healthy lifestyle.

Physical fitness can be defined in two categories: health related and motor related. The health
related components of physical fitness are of great importance because they make an individual
fit, functional and productive for everyday living. Motor related components make an individual
successful in athletics or motor developed activities. Remember if you need to have good
physical fitness to work healthily and without a stress, you should follow correct nutrients,
exercise, and enough rest. Health Related are the Strength, Dynamic Strength, Flexibility ,
Cardiovascular, and Body Composition while the Motor Related are the Coordination,
Agility , Power, Balance, Speed , Accuracy.

In previous years, fitness was commonly defined as the capacity to carry out the day’s activities
without undue fatigue. However, as automation increased leisure time, changes in lifestyles
following the industrial revolution rendered this definition insufficient. In current contexts,
physical fitness is considered a measure of the body’s ability to function efficiently and
effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to
meet emergency situations.

Physical Activity

Physical activity has so many benefits to your health. It can help you get to and stay at a healthy
body weight, reduce the risk of bone fractures if you have osteoporosis, and can reduce the risk
of many other illnesses like cancer and heart disease. For most people, participating in physical
activity is safe. However, some people should check with their health care provider or a qualified
exercise professional before they start becoming more physically active.

Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a
day can allow you to enjoy these benefits.

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 PE & Health Grade 11 - MODULE # 1
Benefits of regular physical activity.
If you are regularly physically active, you may:

 reduce your risk of a heart attack

 manage your weight better
 have a lower blood cholesterol level
 lower the risk of type 2 diabetes and some cancers
 have lower blood pressure
 have stronger bones, muscles and joints and lower risk of developing osteoporosis
 lower your risk of falls
 recover better from periods of hospitalization or bed rest
 feel better – with more energy, a better mood, feel more relaxed and sleep better.

A healthier state of mind

A number of studies have found that exercise helps depression. There are many views as to how
exercise helps people with depression:

 Exercise may block negative thoughts or distract you from daily worries.
 Exercising with others provides an opportunity for increased social contact.
 Increased fitness may lift your mood and improve your sleep patterns
 Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins
and stress hormones..

To maintain health and reduce your risk of health problems, health professionals and
researchers recommend a minimum of 30 minutes of moderate-intensity, physical activity on
most, preferably all, days.

World Health Organization Key facts 26 November 2020

 Worldwide, around 1 in 3 women and 1 in 4 men do not do enough physical activity to stay
healthy.
 Levels of inactivity are twice as high in high-income countries compared to low-income
countries.
 People who are insufficiently active have a 20% to 30% increased risk of death compared to
people who are sufficiently active
 More than 80% of the world's adolescent population is insufficiently physically activity.

What is Health?
Health is a state of being, whereas wellness is the state of living a healthy lifestyle. Health refers to
physical, mental, and social well-being; wellness aims to enhance well-being.

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 PE & Health Grade 11 - MODULE # 1
Health-related fitness is the ability to become and stay physically healthy. There are five elements
of fitness that affect your health in different ways.

 Cardio-respiratory endurance
 Muscular strength
 Muscular endurance
 Flexibility
 Body composition

A. Cardio-respiratory exercise (also called aerobic exercise) is especially effective in keeping

the heart healthy and reaching the target heart rate. It is the ability of the heart, lungs, and
blood vessels to send fuel and oxygen to your tissues during long periods of moderate to
vigorous activity. It allows us to be active throughout the day. If we have good
cardiovascular fitness then our health is also good as it helps with:
THE HUMAN HEART

 Fat metabolism

 Improved delivery of Oxygen

 Faster removal of waste products

 Decreased levels of stress

B. Muscular Strength
refers to the amount of force a muscle can produce with a single maximal effort. The size of
your muscle fibers and the ability of nerves to activate muscle fibers are related to muscle
strength. It is measured during muscular contraction. Building muscle strength helps
building more lean muscle mass, makes performing everyday actions easier, and increases
metabolism

C. Muscular Endurance
Muscular endurance is the ability of a muscle or group of muscles to sustain repeated
contractions against a resistance for an extended period of time. The greater your muscular
endurance, the more reps you can do of a certain exercise.

Examples include how many times you can do a full squat, a sit-up, or a bicep curl with
a light-to-moderate weight before breaking form.

An effective muscular endurance training program uses lighter weights while doing a higher
number of reps. This approach appears to be the most effective for improving local and

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 PE & Health Grade 11 - MODULE # 1
high-intensity (or strength) endurance. This principles can be applied to a novice,
intermediate, or advanced muscle endurance training workout.

D. Flexibility
Flexibility is the ability of a joint or series of joints to move through an unrestricted,
pain free range of motion. Although flexibility varies widely from person to person,
minimum ranges are necessary for maintaining joint and total body health. Many variables
affect the loss of normal joint flexibility including injury, inactivity or a lack of stretching. The
range of motion will be influenced by the mobility of the soft tissues that surround the joint.
These soft tissues include: muscles, ligaments, tendons, joint capsules, and skin. A lack of
stretching, especially when combined with activity can lead to a fatigue induced soft tissue
shortening over time.

Inadequate flexibility will have a negative effect on the body in 3 significant ways:

1. can be noticeable in weight bearing joints such as the hips and knees.

2. muscle fatigues.

3. lead to abnormal stress on structures and tissues

Stretching essentials
Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch
anytime, anywhere, proper technique is key. Stretching incorrectly can actually do more harm
than good.
Use these tips to keep stretching safely:
1. Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles.
Before stretching, warm up with light walking, jogging or biking at low intensity for five to
10 minutes. Even better, stretch after your workout when your muscles are warm.
Consider skipping stretching before an intense activity, such as sprinting or track and field
activities.
Also, try performing a "dynamic warmup." A dynamic warmup involves performing
movements similar to those in your sport or physical activity at a low level, then gradually
increasing the speed and intensity as you warm up.

2. Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts,
you've pushed too far. Back off to the point where you don't feel any pain, then hold the
stretch.

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A key component of any workout is a dynamic warm-up. In simple terms, dynamic warm-
up is “moving while you stretch” or stretching through a joint's full range of motion and
preparing muscles for more intense exercise to come. A dynamic warm-up promotes
blood flow, helps prevent injury and muscle soreness, as well as helps improve overall
performance.

E. Body composition refers to the proportion of fat you have, relative to lean tissue (muscles,
bones, body water, organs, etc). This measurement is a clearer indicator of your fitness. No
matter what you weight, the higher percentage of body fat you have, the more likely you are
to develop obesity-related diseases, including heart disease, high blood pressure, stroke,
and type 2 diabetes.

Body composition & Weight Management

1. Body Composition is the make up of body tissues, including muscle, bone, body fat, and all
other body tissues.

2. Lean Body Mass is muscle tissue and other non-fat tissue such as bones, skin, body organs,
ligaments and tendons This is about 75% - 85 % of out weight.

3. Fat mass is the amount of fat in our body. This is about 15 - 25% of our weight.

Health professionals use BMI to calculate whether a person is underweight, normal weight,
overweight, or obese. For most people, BMI is closely associated with the amount of body fat they
carry. To calculate your BMI, divide your weight in kilograms by your height in meters squared. The
guidelines are:

Interpreting Body Mass Index

Weight Status BMI
Underweight Below 18.5

Normal 18.5-24.9

Overweight 25.0-29.9

Obese 0.0 and above

What is Aerobic and Resistance Training?

Aerobic and resistance exercise are two forms of physical activity. When practiced regularly,
they provide amazing benefits for overall health and wellness. Both types of exercise can also
help control weight, improve mood and reduce the risk of chronic diseases. While aerobic and
resistance exercise have major differences, they are both part of a balanced fitness routine.
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 PE & Health Grade 11 - MODULE # 1
Consider the Energy Source

Aerobic and resistance exercise uses different body parts. As a result, the source of fuel is
different. Aerobic exercise, also known as endurance exercise or cardio, works your heart and
lungs by increasing your heart rate and breathing. This forces your cardio-respiratory system
to supply oxygen as fuel. At the same time, your skeletal system utilizes the oxygen to keep
moving. Examples of aerobic exercise include walking, jogging, dancing and swimming.
Resistance exercise, or strength training, works your muscles, joints and bones.Examples of
resistance exercise include weight lifting and resistance band workouts.

Change Body Composition

Aerobic and resistance exercise improve body fat and muscle in different ways. Cardio, such as
running or biking, uses calories to do an activity. This burns body fat and reduces total fat mass.
Aerobic exercise also works your muscles, but not as much as strength training. Resistance
exercise is best for building and strengthening muscle. However, this can also decrease body
fat because muscle increases your resting metabolic rate, or how many calories your body
burns at rest.

Improve Heart Health

All physical activity is good for your heart, but aerobic exercise has a stronger effect because it
puts your heart to work. As your heart rate increases, your heart has to work extra hard to
pump blood and oxygen throughout your body. This strengthens the heart muscle, widens
blood vessels and reduces blood pressure. However, according to a 2015 article in Circulation
Research, muscle fitness can also contribute to heart health. Resistance training briefly
increases blood flow and strengthens the lining of blood vessels. While aerobic exercise has a
stronger link with heart health, resistance training can certainly lend a hand.

Strength training, also called weight training or resistance training, is an important part of any
fitness routine. It helps make you stronger and also builds muscle endurance. With strength
training, you move your body against some type of resistance, such as: your body weight. free
weights, like dumbbells or barbells.

Barriers to Physical Activity

Getting involved in physical activities can be attributed to personal and environmental factors. A
person may experience a variety of challenges along the way. This hinders the person to be
physically active, hence, referred to as barriers.

Personal barriers
With the current trends in technology and development, people’s lives have become convenient
and easier as well as less active. They may also have reasons or own justifications of their
inactivity that forms their attitude towards physical movement, letting them live a sedentary life.

Some common explanations (barriers) that people cite for resistance to exercise are:

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 insufficient time to exercise

 inconvenience of exercise

 lack of self-motivation

 non-enjoyment, boredom of exercise

 fear of being injured or having been injured recently

 lack of encouragement, support, or companionship from family and friends

 non-availability of parks, sidewalks, bicycle trails, or safe and pleasant

 walking paths close to home or the workplace

Environmental barriers
The environment in which we live has a great influence on our level of physical activity. Many
factors in our environment affect us. Obvious factors include the accessibility of walking paths,
cycling trails, and recreation facilities. Factors such as traffic, availability of public transportation,
crime, and pollution may also have an effect. Other environmental factors include our social
environment, such as support from family and friends, and community spirit. It is possible to make
changes in our environment through campaigns to support active transportation, legislation for
safer communities, and the creation of new recreation.

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 PE & Health Grade 11 - MODULE # 1
DRIVE ON # 1

PHYSICAL EDUCATION AND HEALTH

NAME: ___________________________________________________ SCORE: ______________

GRADE AND SECTION: _________________________________ DATE: ____________________

SUBJECT TEACHER: ________________________________________

Directions:
1. Listed below are examples of physical activity barriers.
2. Choose # 2 ,then write each if it is under Environmental Barrier and Personal Barrier.
3. Underneath, write # 2 ways to overcome situations that hinder you to engage in physical
activity.

No support from family Unavailable time

Lack of Motivation Unavailability of parks/grounds for activities

Health considerations Gadgets providing leisure

Crime, pollution are widespread Fear of Injury

Environmental Barrier Personal Barrier

1. _____________________________________ 1. ___________________________________
_____________________________________ ___________________________________
_____________________________________ ___________________________________

Ways to Overcome it:

1. _____________________________________ 1. ___________________________________
_____________________________________ ___________________________________
_____________________________________ ___________________________________
_____________________________________ ___________________________________

2. _____________________________________ 2. ___________________________________
_____________________________________ ___________________________________
_____________________________________ ___________________________________

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