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Done - hope1 q1 mod8 Optimizing Your Health Through

Physical Activity v1
Secondary Education in English (Isabela State University)

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Health Optimizing
Physical Education 1

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Health Optimizing
Physical Education 1
Quarter 1 – Module 8:
Optimizing your Health Through
Physical Activities

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Health Optimizing Physical Education 1 (H.O.P.E.1)

Alternative Delivery Mode
Quarter 1 – Module 8: Optimizing your Health Through Physical Activities
First Edition, 2020

Republic Act 8293, section 176 states that: No copyright shall subsist in any work of
the Government of the Philippines. However, prior approval of the government agency or office
wherein the work is created shall be necessary for exploitation of such work for profit. Such
agency or office may, among other things, impose as a condition the payment of royalties.

Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names,
trademarks, etc.) included in this module are owned by their respective copyright holders.
Every effort has been exerted to locate and seek permission to use these materials from their
respective copyright owners. The publisher and authors do not represent nor claim ownership
over them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writers: Anna Leah P. Lagman / Maria Rosario A. Botacion
Editors: Aleli C. Nitoral / Roderick C. Tobias
Reviewers: Lorelyn P. Arellano / Raine P. Ramos / John Lester F. Guerrero /
Celeste A. Cortez / Pacita Q. Lungcay
Illustrator: Rubylyn Tiña Gludo
Layout Artist: Anabelle V. Placido
Management Team: Wilfredo E. Cabral, Regional Director
Job S. Zape Jr., CLMD Chief
Eugenio S. Adrao, EPS In Charge of LRMS
Elaine T. Balaogan, Regional ADM Coordinator
Fe M. Ong-ongowan, Regional Librarian
Violeta L. Francisco , CID Chief
Marissa O. Aguirre, Division EPS In Charge of LRMS:
Ednel A. Almoradie, Division ADM Coordinator:

Printed in the Philippines by ________________________

Department of Education – Region IV-A CALABARZON

Office Address: Gate 2 Karangalan Village, Barangay San Isidro

Cainta, Rizal 1800
Telefax: 02-8682-5773/8684-4914/8647-7487
E-mail Address: [email protected]

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What I Need to Know

This module was designed and written with you in mind. It is here to help you master
the Value of Participating in physical activities. The scope of this module permits it
to be used in many different vocabulary levels of the students. The lessons are
arranged to follow the standard sequence of the course. But the order in which you
need them can be changed to correspond with the textbook you are now.

The module has one lesson:

Lesson 1–Value of Participating in Physical Activities

After going through this module, you are expected to:

1. Recognize the value of optimizing health through participation in physical
activities;
2. Differentiate the moderate activities and vigorous activities;
3. Identify the physical activities that fall under each category;
4. Explain the importance of physical activity;
5. Identify the effects of a sedentary life;

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What I Know

Choose the letter of the best answer. Write the chosen letter on a separate sheet of
paper.
1. It usually involves any movement of the body which causes muscular
contraction resulting to release of energy.
A. Motion
B. Motivation
C. Physical Activity
D. Motivation Physical Fitness
2. It is a physical activity that is planned, purposeful, repetitive, and structured.
A. Action
B. Exercise
C. Experience
D. Recreation
3. Teenagers are recommended to be physically active for at least every________.
A. 6 minutes a day
B. 16 minutes a day
C. 36 minutes a day
D. 60 minutes a day
4. According to the World Health Organization in 2010, lack of physical activity
has been identified as the _______ leading risk factor for global mortality.
A. first
B. second
C. third
D. fourth
5. The acronym WHO means __________________________.
A. World Health Organization
B. Word Healing Organization
C. Word Health Organization
D. World Healing Organization
6. In the acronym FNRI, the letter N stands for _________.
A. National
B. Network
C. Nurture
D. Nutrition
7. Among the following physical activities, which is not proven to improve overall
health and fitness?
A. Gentle
B. Moderate
C. Regular
D. Vigorous

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8. Helping in and outside the homes is considered as________.

A. Gentle
B. Moderate
C. Regular
D. Vigorous
9. This is an activity that increases the heart rate and makes you perspire more.
A. Gentle
B. Moderate
C. Regular
D. Vigorous
10. Which common disease can be a result of inactivity from physical activities?
A. dark skin
B. hair loss
C. short height
D. Diabetes Type 2
11. Which of the following is not part of the FITT?
A. Frequency
B. Integrity
C. Type
D. Time
12. This is the pyramid which was developed in 2000 by the Philippine Association
for the study of Obesity and Overweight.
A. The Philippine Pyramid Activity Guide
B. The Filipino Pyramid Activity Guide
C. The Filipino Pyramid Attraction Guide
D. The Filipino Paralympic Activity Guide
13. Non-participation in physical activity approximately causes _____ % ischemic
heart disease.
A. 25%
B. 27%
C. 29%
D. 30%
14. In which year did the FNIR report that 86% of Filipino high school in Manila
fail to achieve the recommended physical activity?
A. 2008
B. 2009
C. 2010
D. 2011
15. An inactive lifestyle causes people to develop _______.
A. Noncommunicable diseases
B. None binary
C. Nonchalant
D. Noncommutative

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Lesson
Value of Participating in
1 Physical Activities
Physical fitness is a condition that allows the body to effectively cope with the
demands of daily activities and to still have the energy to enjoy other leisure activities.
That’s why engaging in different physical activities is very effective to improve our
body. According to WHO, having sedentary or inactive lifestyle is considered a high
risk factor in the development of many non-communicable diseases.

What’s In

Physical activity involves any bodily movement caused by muscular contractions that
result to the expenditure of energy. To participate with physical activities, you should
consider the principle of progression that starts with being moderate before going to
vigorous activities.

Direction: The following questions will help you to know the level
of your physical activity. This is NOT A TEST but answer it honestly.
Write your score in the box.
____1. How active were you in doing household chores?
A. I never do any household chore.
B. I will do if I will be asked to do.
C. I tried to help but I failed to finish.
D. I’m active in doing different household chores.
____2. How many hours in a day do you spend in watching TV?
A. 2-4 hrs
B. 6-8 hrs
C. 8-10 hrs
D. 10-12 hrs
____3. I spend my vacant time by _______
A. watching TV
B. playing online games
C. jogging in the morning
D. engaging in any vigorous activities
____4. How many days do you engage in moderate physical activities?
A. 5 times a week
B. 4 times a week
C. 3 times a week
D. at least once a week

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_____5. How many minutes do you spend doing vigorous physical activities?
A. Less than 15 minutes
B. 15 minutes
C. 30 minutes
D. 60 minutes
____6. How frequent do you engage in moderate to vigorous physical activities?
A. none
B. once a week
C. twice a week
D. three times a week
____7. Among the physical activities, which activity are you most likely to do?
A. Sleeping
B. Going to the gym
C. Playing board games
D. Eating while watching TV
____8. I am _________
A. active
B. inactive
C. always active
D. sometimes active

Scoring System:
A - 1pt
B - 2pts
C - 3pts
D - 4pts
*If your score is 24 above you are physically active.
*If your score is 15-23 you are lightly active in doing physical activities
*If your score is 14 below you are inactive in doing physical activities

What’s New

Physical Activity is any movement of your body that uses energy.

Walking, dancing, playing sports are some good activities for you to
become active. Applying the FITT principle such as
frequency, intensity, types and time can improve your
performance.

Moderate Physical Activity

This includes brisk walking, dancing, biking, swimming and jogging. Some
household chores may also be considered as moderate activities.

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VIGOROUS Physical Activity

These are activities that makes your heart pump faster than moderate activities and
release more sweat, such as sports that needs lots of running like playing soccer or
even swimming and jogging.

Direction: Study the different activities and distinguish whether the following
physical activities are MODERATE or VIGOROUS.

Physical Activity Moderate Vigorous

aerobic dancing

biking

dancing

jogging

playing basketball

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What is It

Figure 1 The Filipino Pyramid Activity Guide was developed by the Philippine
Association for the study of Obesity and Overweight (2000) to encourage Filipinos to
become more active.

No one wants to become sick, that’s why an effective strategy to become

healthy is to move more. In 2008, the Food and Nutrition Research Institute (FNRI)
reported that 86% of Filipino high schools in Manila failed to achieve the
recommended physical activity. Same study from WHO says majority of adolescents
worldwide are not sufficiently physical active and put their current and future health
at risk. In the study, published in The Lancet Child & Adolescent Health journal and
produced by researchers from the World Health Organization (WHO), found that
more than 80% of school going adolescents globally did not meet current
recommendations of at least one hour of physical activity per day- including 85% of
girls and 78 of boys.
With the emerging of different online games, life of adolescents became
inactive. Their time for physical activities decreases and they spend more time on
their gadgets, TV and even in movies. According to the World Health Organization,
in 2010 the physical inactivity or the lack of physical activity has been identified as
the fourth leading risk factor for global mortality (6% of deaths). Inactive in physical
activities cause approximately 21-25% breast cancer and colon cancer, 27% of
diabetes cases and approximately 30% of ischemic heart disease case.

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Common results of Inactive in physical activity

* increased risk of being overweight and obese
*hypertension/highblood
*anxiety
*type 2 diabetes mellitus
*depression

Part of the development of the adolescent is to engage in physical activities at

least 60 minutes a day. There are different exercises that you can do such as aerobic
exercises, muscle-strengthening and bone-strengthening exercises. Aside from these
various exercises, you should include the principle of progression or even the
principle of overload to effectively achieve your fitness goal.
Regular exercises and frequent participation in physical activities can lead you
to a healthy body and can cope for more demands of effort to become stronger and
more efficient in everyday life. For example, a regular aerobic exercise will stimulate
changes in the various organs and tissues of your body but is more emphasized in
the cardiovascular system. Engaging in muscle-strengthening exercises can increase
the size of your muscles. The increase in muscle fiber size or hypertrophy commonly
starts after two months. Lastly, doing stretching exercises or bone-strengthening
exercises can improve your range of motion around the joints. It helps you to do daily
tasks efficiently.

Common Results of being Active in Physical Activities

*improves bone, joint and muscle strength
*develops motor control and coordination
*helps maintain a healthy body composition
*increases the efficiency of the lungs and the heart
*protects the body from musculoskeletal problems such as low back pain
*possibly delays aging process
*promotes healthy cholesterol level
*helps regulate blood pressure
*decreases the risk of Type 2 Diabetes
*reduces the risk of cardiovascular diseases such as coronary artery disease and
stroke
*improves the psychological functioning
*improves control over anxiety and depression
*build self-esteem and social inter-action

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What’s More

Direction: Based on the picture below, make a concept map related to physical
activities

Figure 3.1 Figure 3.2

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What I Have Learned

The DOH and WHO are strong advocates in promoting an active lifestyle. They
implemented strategies in the past decade such as Hataw, E-di Excersise, Mag-HL
Tayo and Go4Health which aims to decrease the sedentary lifestyle.

Direction: Read the following situations and rank them honestly based on how much
you agree. On a scale of 1-5, “5’ being the best answer that describes you, and “1” if
it does not describe you. Put a check on your answer and you may also write any
remarks.

Situation 1 2 3 4 5 Remarks

Engaging in regular exercise

is a waste of time

I rather watch TV or play

online games all the time

I feel tired easily while

running

Exercise is best for my health

Reading books is more

productive

Helping in household chores

makes me active also

Jogging 3x a day makes my

body light

I rather lessen my food intake

instead of regular exercises

A simple walking in our

neighborhood gives me
relaxation

I feel energized after I

exercise

10

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Direction: List down your common activities every day. Write the Healthy Physical
Activity that you will continue to do and the Unhealthy Physical Activity that will not
do anymore.

Healthy Physical Activity Unhealthy Physical Activity

What I Can Do

In this activity you’re going to create an infographics to promote the

importance of Physical Activity, may it be moderate activity or a vigorous activity.

Infographics – are a visual representation of data. In creating infographics

you are going to use information, visual and technology literacies.

Procedure:
1. Create an infographics based on what you have learned about physical
activity.

2. Focus on the importance of an active life style.

3. You may use the information on the “What I Have Learned” part.

4. You may use the basic version of the following tools for free:
A. PiktoChart
B. Canva
C. Infogram
D. Venngage
E. Dipity
F. iCharts
5. Post your on your Facebook account or any social media platform to promote
the importance of healthy eating habits and practices. You could also draw or
paint your work to be posted at Barangay Hall Bulletin Boards.

11

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6. See sample below

7. Your grade will be based on the rubric scale below.

INFOGRAPHICS RUBRIC

CRITERIA 4. Distinguished 3. Proficient 2. Apprentice 1. Novice

Topic was Topic was not

completely Topic was Topic was addressed.
Content- addressed. addressed. Most addressed. Some Statements
Amount of Statements were statements were statements were were not
Information: clearly supported by supported by facts supported by facts supported by
Topic and many facts and and examples. and examples. facts or
length detailed examples. examples.

Design- Made a few Used only

Design was unique
Creativity and changes to design
and interesting. Design was original.
Originality: background or templates.
Used more than five Used three to five
Creative design layout. Used one Media and
original media original media items.
and original or two original ideas were
items.
artwork media items. not original.

Project was
Content was well
Project was Most of the project hard to read.
organized with
Design-Layout organized with was organized. There is no
headings and
and headings and The placement of clear
subheadings. Text
Organization: subheadings. Text text and graphics structure.
and graphics were
Organized and and graphics were sometimes made Text and
neatly organized
easy to read placed to make the the project hard to graphics were
and made the
project easy to read. read. randomly
project easy to read.
placed.

12

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Source : https://www.revalsys.com/aboutus/our-culture/are-we-living-a-healthy-
lifestyle.html

Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.
____1. Walking, dancing and even some household chores are considered _________.
A. Gentle Physical Activity
B. Moderate Physical Activity
C. Regular Physical Activity
D. Vigorous Physical Activity

____2. Playing collegiate basketball, volleyball or soccer is considered as ____________.

A. Gentle Physical Activity

B. Moderate Physical Activity
C. Regular Physical Activity
D. Vigorous Physical Activity

____3. The pyramid which was developed in 2000 by the Philippine Association for
the study of Obesity and Overweight is ___________________.

A. The Philippine Pyramid Activity Guide

B. The Filipino Pyramid Activity Guide
C. The Filipino Pyramid Attraction Guide
D. The Filipino Paralympic Activity Guide

____4. In the acronym FNRI, the letter N stands for _________.

A. National
B. Nutrition
C. Nurture
D. Network

____5. This was the year when the FNIR reported that 86% of Filipino high schools
in Manila failed to achieve the recommended physical activity.

A. 2008
B. 2009
C. 2010
D. 2011

____6. Non-participation in physical activity approximately causes _____ % breast

cancer by _______________.
A. 21 – 25%
B. 27%-28%
C. 29%-31%

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D. 32%-33%

____7. Non-participation in physical activity approximately causes _____ % ischemic

heart disease.

A. 24% – 25%
B. 26%-27%
C. 28%-29%
D. 30%

____8. It is the state of the muscles wherein the muscle fibers increase.

A. Hybernation
B. Hyperbolism
C. Hypertension
D. Hyperthrophy

____9. The O in the acronym of WHO means ____________.

A. Orbit
B. Origin
C. Organ
D. Organization

____10. It is a physical activity that is planned, purposeful, repetitive and structured.

A. Action
B. Exercise
C. Recreation
D. Recitation

_____11. An inactive lifestyle causes people to develop _______.

A. Nonchalant
B. Non-binary
C. Noncommutative
D. Non-communicable diseases

____12. Helping in and outside the homes is considered as________

A. Gentle
B. Moderate
C. Regular
D. Vigorous

_____13. Which common diseases can be a result of inactive physical activity?

A. dark skin
B. hair loss
C. short height
D. Diabetes Type 2

14

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____14. Teenagers are recommended to be physically active for at least every________.

A. 6 minutes a day
B. 16 minutes a day
C. 36 minutes a day
D. 60 minutes a day

____15. The acronym WHO means ________________.

A. World Health Organization

B. Word Healing Organization
C. Word Health Organization
D. World Healing Organization

Additional Activities

A. Direction: Complete the sentences below with what you will do and what you will
avoid to optimize your health.
I will do: I will avoid:

_
______________________ ______________________
_______________________ ______________________
___________________ ___________________

B. Based on your answer, write three things that makes you realize the importance
of participating in physical activities.
1._________________________________________________________________________
2._________________________________________________________________________
3._________________________________________________________________________

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16
What I Can Do Assessment
1. B
Students answer may 2. D
vary 3. B
4. B
5. A
6. A
7. D
8. D
9. D
10.B
11.D
12.B
13.D
14.D
15.A
What I Have What's New What I Know
Learned 1. C
Students answer may
2. B
Students answer may vary
3. D
vary 4. D
5. A
6. D
7. A
8. B
What's More What's In 9. D
10. D
Students answer may Students answer may 11. B
vary vary 12. B
13. D
14. A
15. A
Answer Key
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References
Physical Education and Health volume l, Lualhati Fernando-Callo/Peter Fermin
Dajime(2016)

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For inquiries or feedback, please write or call:

Department of Education - Bureau of Learning Resources (DepEd-BLR)

Ground Floor, Bonifacio Bldg., DepEd Complex

Meralco Avenue, Pasig City, Philippines 1600

Telefax: (632) 8634-1072; 8634-1054; 8631-4985

Email Address: [email protected] * [email protected]

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