Physical

Education and
Health
Quarter 1
Health Optimizing P.E
(H.O.P.E)1
Exercise for Fitness
Lesson 1 – HRF (Health Related Fitness) Self-assessment and
Barriers in Physical Activity

Objectives
At the end of the session, each learner will be able to:
1. identify the different health-related fitness components and barriers
in physical activity participation and one’s diet;
2. perform the physical fitness test accurately; and
3. appreciate the value of assessing health-related fitness status, diet
and nutrition in achieving health lifestyle.

Anthropometric measurements the goal is to take

body measurement using weighing scale, tape measure,
meter stick
Formula: BMI = weight in kg.
(Height in meter) x (Height in meter)
Formula: WHR = Waist Circumference (cm)
Hip Circumference (cm)
Activity 1: Compute your own BMI and WHR (USE YOUR ANSWER SHEET)

Barriers to Physical Activity

Barriers refers to the variety of challenges and that hinder you to
become physically active.

1. Personal barriers
Now a days, people’s lives have become convenient and easier as well as less
active due to current trends in technology and development. Some common
barriers that people cite for resistance to exercise are: insufficient time to
exercise; inconvenience of exercise; lack of self – motivation; non-enjoyment,
boredom of exercise; low self-esteem; fear of being injured or having been
injured recently; lack of self-management skills; lack of encouragement,
support, or companionship from family and friends; non-availability of parks,
sidewalks, bicycle trails, or safe pleasant walking paths close to home.

2. Environmental barriers
The location where people stay has a huge effect on a person 's involvement
in physical activity. List of environmental factors affecting our participation in
the physical activity: Accessibility of walking paths, cycling, and recreation
facilities, availability of public transportation, pollution, crime, spirit, weather,
family and friends.
Barriers to one's diet
A student can be restricted to take part in physical activities for a variety of
reasons. First, there could be previous incidents that impair student activity.
Second, participating in these alternative modes of operation is a little
expensive-there are costs involved, such as the procurement of uniforms and
supplies, travel, and the actual training fee itself. Third, the student's
schedule is also a factor to be considered. Priorities, such as study and family
life.

Barriers to a proper diet are the following:

1. Lack of self-discipline (some cannot suppress their desire to eat unsafe
food)
2. Insufficient time to prepare (sometimes unhealthful food is cheaper)
3. Few choices (usually you don't have influence over what's regularly sold
in the store)
4. Lack of self-discipline (some cannot control their urge to eat unhealthy
food)
5. Insufficient time to prepare (the unhealthy foods are the cheaper priced
options)
6. Limited options (you have no control as to what is regularly sold in the
cafeteria)

Diet and Nutrition

Diet refers to the food and drink that a person consumes on a daily basis, and
to the emotional and physical conditions associated with it. A healthy diet is
one that gives the body the nutrients that it requires to work properly.
Nutrition is the method of supplying or receiving the food needed for health
and development. Proper diet is an integral part of a healthy lifestyle. When
combined with physical activity, your diet will help you achieve and sustain a
healthier lifestyle.

Fruit and vegetables

This food group provides a wide range of vitamins and minerals and is the
main source of antioxidants and flavonoids for children. They produce
essential vitamins and minerals that help prevent disease, as well as fiber that
can lower cholesterol, keep the intestine healthy and help digestion.

Milk and dairy

The group contains milk, cheese and yoghurt that are high in protein, calcium
and other vitamins and minerals. Be careful not to offer too much cheese
because it is high in salt.
Meat, fish, eggs, nuts and pulses
Foods in this group will provide protein, iron, zinc and other minerals and
vitamins. Purpose of providing 1 or 2 small portions of these foods per day.

Lesson 2 – FITT Goals Base on the Training Principles

Objectives
At the end of the session, each learner will be able to:
1. enumerate the principles of physical activity;
2. give the importance of setting FITT goals on one’s fitness; and
3. compute your target heart rate by following the given procedure.

The FITT Principle of Physical Activity

F -Frequency
The level of exercise refers to the amount of times a week that physical
activity is done.
I- Intensity
Intensity is the rate at which the activity is carried out.

My Target Heart Rate (example)

1. Get the Maximum Heart Rate: MHR = 220 – your age
2. Determine the Heart Rate Reserve: HRR = MHR - Resting Heart Rate
3. Take 60% and 80% of the HRR
a. 60% x HRR = .60 X 123
= 73.80 or 74 bpm
b. 80% x HRR = .80 X 123
= 98.40 or 98 bpm
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart
Rate (THR) range.
a. 60% HRR 74 + 80 = 154 beats per minute
b. 80% HRR 98 + 80 = 178 beats per minute

Therefore, your target heart rate range is 154 to 178 beats per minute.
(When you do physical activity, your heart is within the usual range, so
you need to choose mild – intense exercises that can make your heart
beat within the THR range.)
T-Type
The type of activity shall be determined in accordance with the concept of
development and the specificity.
 Cardiovascular Fitness Flexibility Muscular Strength and
Endurance
Step Aerobics Stretching Squats
Walking Sit and reach Sit - ups
Jogging Lunges Dips
T-Time
Time is the duration of the physical exercise session. Inversely, the more
intensive the job being conducted, the shorter the time it is completed.

Activity 2: Problem solving

Direction: Compute the target heart rate (USE ANSWER SHEET)

John is a Grade 11 student. He is 17 years old and he loves to play

basketball. How would you solve John’s Target Heart Rate?

TYPE OF EXERCISES AND ACTIVITIES ACCORDING TO HRF

COMPONENT

Define the following: (USE YOUR ANSWER SHEET)

Activity 3: Flexibility, Muscular Endurance, Muscular Strength,

Cardiovascular Endurance-

Activity 4: Identifying type of exercises/activities (USE YOUR

ANSWER SHEET)
Categorize the following exercises/activities according to its HRF
component. Write the letter that corresponds to your answer inside the
cloud map.

A. FLEXIBILITY B. MUSCULAR ENDURANCE

C. MUSCULAR STRENGTH D. CARDIOVASCULAR ENDURANCE
1.Swimming 4. cycling 7. digging 10. jogging 12. boxing
2.Curl-up 5. Lifting weights 8. push-ups 11. yoga 13. shoveling
3. dancing 6. Climbing wall 9. jumping rope

Lesson 3 –The Moderate to Vigorous Physical Activities (MVPA)

Objectives
At the end of the session, each learner will be able to:
1. define the term physical activity;
2. classify different physical activities according to its intensity;
3. perform moderate to vigorous physical activities based on the
designed fitness plan; and
 4. enjoy performing different physical activities.

Physical activity refers to any body movement produced by skeletal

muscles that increases above basal energy expenditure. It can improve your
health and reduce the risk of developing several diseases like type 2 diabetes,
cancer, and cardio-vascular disease. It has also an immediate and long-term
health benefits. Most importantly, regular activity can improve your quality of
life. A minimum of 30 minutes a day can allow you to enjoy this benefit.

Benefits Of Physical Activity Or Exercise:

-Reduce your risk of a heart attack -Have a lower blood cholesterol level
-Manage your weight better -Have lower blood pressure
-Lower your risk of falls -Lower the risk of type 2 diabetes and
some cancers

PHYSICAL ACTIVITY is divided into two main categories:

1. exercise- involving structured, repetitive movements of the body
2. non-exercise- physical activity, such as standing, commuting to and
from school or work, or taking part in household or occupational
chores

Both exercise and non-exercise physical activity can further be classified

by the level of intensity: light, moderate and vigorous.

A. Light intensity exercises, compared to moderate and vigorous activities,

require the least effort.

Some examples of light physical activities include:

• walking slowly
• making the bed
• eating

B. Moderate Intensity exercises requires moderate amount of effort and

noticeably accelerates the heart rate.

Example:

Hamstring stretch Calf stretch Chest stretch Triceps stretch

Arm Crossover Swing Shoulder stretch

Jumping rope
 Arm
Circles
Back Turns

C. Vigorous intensity exercises require a great deal of effort that caused

rapid respiration and a significant increase in heart rate.

Example:

Push Ups Running in Place Hamstring Stretch

Ski Hops High Knee Twist

Phases of Exercise
Each of the phases plays an important role in helping you reach your
fitness goals while maintaining your health and safety.
 A warm-up will warm your body and get you ready to work out. It
raises the temperature of your body, loosens your muscles and warms up your
joints to get you ready for work.
Workout is an exercise or practice session aimed at improving fitness,
as in athletic competition.
A cool down is a vital part of your workout. It may last 3-10 minutes,
including stretches or gentle variations of the movement you've made during
your workout.

Lesson 4 – Physical Fitness Physiological Indicators

Objectives
At the end of the session, each learner will be able to:
1. Determine the training intensity using rate of perceived exertion;
2. Perform the burpee challenge properly; and
3. Appreciate the value of monitoring exercise intensity.

Activity 5: How well you know? (USE YOUR ANSWER SHEET)

Let’s see, if you can really identify the following activities below. Write
MIPA if the activity is Moderate Intensity Physical Activity or VIPA if the activity
is Vigorous Intensity Physical Activity. READ THE DEFINITION OF MODERATE AND
VIGOROUS EXERCISES AGAIN BEFORE ANSWERING.

1.Tennis Doubles 4.Dancing 7. Shoveling 9. Mowing Lawn

2.Tennis Singles 5. Vacuuming 8. Carrying Heavy Loads 10. Hiking
3.Basketball Game 6. Badminton Recreational

Checking your Heart Rate (HR) at rest

Monitoring heart rate is important for two things; safety and success. When you
keep track of your heart during exercise, you will be able to ensure the safety of your
fitness program. Before engaging from any physical activity and while sitting down,
count your heart rate at rest. How to monitor you heart rate? There are two ways on
how to monitor your heart rate, by means of radial pulse and by means of your
carotid pulse.

A. Radial Pulse B. Carotid pulse

But I rather recommend you to do the radial pulse. Put your timer up to six
(6) seconds, as the time started, count your heart beats within that span of time. Then
multiply the result by 10 to get the full 60 seconds total heart rate.
 Table 1. Resting Heart Rate ratings
Heart Rate (bpm) Rating Heart Rate (bpm) Rating
59 Excellent 80–89 Fair
60–69 Good 90 Poor
70–79 Average
Using the heart as physiological indicators, maximal heart rate (max
HR) is typically used. Exercise should be between 60-85% of your max HR to
maintain or improve cardiovascular fitness (60% HR is your moderate intense
and 85% is the limit of your vigorous intensity).