Health Optimizing Physical Education, Study Guides, Projects, Research of Physical education

Download Health Optimizing Physical Education and more Study Guides, Projects, Research Physical education in PDF only on Docsity! Health Optimizing Physical Education Health Optimizing Physical Education The Healthiest and Fittest ME Health Optimizing Physical Education The Healthiest and Fittest ME 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: Rey Uriel M. Domalaon Editors: Aleli C. Nitoral, Roderick Tobias Reviewers: Raine P. Ramos, Lorelyn P. Arellano, Celeste A. Cortez, John Lester Guerrero Illustrator: Roderick B. Blando Layout Artist: Mark John B. Diocado Management Team: Wilfredo E. Cabral, Job S. Zape Jr., Elaine T. Balaogan, Fe M. Ong-ongowan, Lorna R. Medrano, Edita T. Olan, Edita M. Malihan 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: region4a@deped.gov.ph SPEED FLEXIBILITY BODY COMPOSITION BALANCE TREK TO PHYSICAL FITNESS 2 What’s New Learning Task 2: PAIR IT UP! Study the table below. Under Column B are the specific components of physical fitness. Pair each item with its description under Column D. To signify pairing, draw any sports equipment on Columns A and D opposite the item and the description matched. An example is provided below. Column A Column B Column C Column D Agility The ability to sustain long continued contractions where a number of muscle groups are used; the capacity to bear or last long in a certain task without undue fatigue Balance The ability of the individual to change direction or position in space with quickness and lightness of movement while maintaining dynamic balance Coordination The ability to make successive movements of the same kind in the shortest period Endurance Refers to the soundness of the heart and lungs which contributes to the ability to resist disease Flexibility Refers to the ability of the muscles to release maximum force in the shortest period Organic Vigor The ability to integrate the body parts to produce smooth motion Power The capacity to sustain the application of force without yielding or breaking; the ability of the muscles to exert efforts against resistance Speed The quality of plasticity, which gives the ability to do a wide range of movement Strength The ability to control organic equipment neuro-muscularly; a state of equilibrium What is It Physical Fitness as Defined A person who is free from illnesses and can do physical or sports activities and still has an extra energy to do more activities is considered to be physically fit. Physical fitness is a combination of health fitness and body fitness. Health fitness refers to your body’s ability to fight off diseases. Body fitness, on the other hand, is refers to the ability to do strenuous physical or sports activities without getting tired easily. It is not enough for someone to only look good and feel good in order to be called physically fit. An individual should also take into consideration his kind of lifestyle including the food he takes every day because it can lead him to better health. 3 Health Related Fitness This is primarily associated with disease prevention and functional health. Participating in regular health-related fitness helps you control your weight, prevents diseases and illness, improves mood, boosts energy and promotes better sleep. Health Related Fitness Components 1. Body Composition – The combination of all the tissues that make up the body such as bones, muscles, organs and body fat. 2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and blood to work efficiently and to supply the body with oxygen. 3. Flexibility – The ability to use your joints fully through a wide range of motion. 4. Muscular Endurance – The ability to use muscles for a long period of time without tiring. 5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force one time. Skills Related Fitness Components 1. Agility – The ability to change body positions quickly and keep the body under control when moving. 2. Balance – The ability to keep the body in a steady position while standing and moving. 3. Coordination – The ability of the body parts to work together when you perform an activity. 4. Power – The ability to combine strength with speed while moving. 5. Reaction Time – The ability to move quickly once a signal to start moving is received. 6. Speed – The ability to move all or a part of the body quickly. Specific Components of Physical Fitness 1. Agility –The ability of the individual to change direction or position in space with quickness and lightness of movement while maintaining dynamic balance. 2. Balance – The ability to control organic equipment neuro-muscularly; a state of equilibrium. 3. Coordination - The ability to integrate the body parts to produce smooth motion. 4. Endurance – The ability to sustain long continued contractions where a number of muscle groups are used; the capacity to bear or last long in a certain task without undue fatigue. 5. Flexibility – The quality of plasticity, which gives the ability to do a wide range of movement. 6. Organic Vigor – It refers to the soundness of the heart and lungs which contributes to the ability to resist disease. 7. Power – The ability of the muscles to release maximum force in the shortest period of time. 8. Speed – The ability to make successive movements of the same kind in the shortest period of time. 9. Strength – The capacity to sustain the application of force without yielding or breaking; the ability of the muscles to exert efforts against resistance. 4 Physical Activity and Exercise Activities done by the skeletal muscles that utilize energy is called Physical Activity. Activities you are doing at home or in school are considered to be physical activity. It is classified into 4 domains: occupational, domestic, transportation, and leisure time. 1. Occupational – These are the activities you do at your work place. Lifting computers and books, going your friend’s desk or preparing lunch at the pantry. 2. Domestic – These are the activities you do at home. Washing clothes and dishes, gardening, carpentry, baking or cleaning the house. 3. Transportation – These are the activities that involves travelling. Riding a jeepney, tricycle, motorcycle, or bikes. 4. Leisure Time – These are the activities you do during recreational activities. Playing, swimming, hiking or craft making. Exercise according to a study by Buckworth and Dishman, is the “planned, structured, repetitive bodily movements that someone engages in for the purpose of improving or maintaining physical fitness or health. Aerobic, Muscle-strengthening, and Bone-strengthening Activity Aerobic Aerobic activities, also called endurance activities, are physical activities in which people move their large muscles in a rhythmic manner for a sustained period. Muscle-Strengthening Activity This kind of activity, which includes resistance training and lifting weights, causes the body’s muscles to work or hold against an applied force or weight. Bone-Strengthening Activity This kind of activity (sometimes called weight-bearing or weight-loading activity) produces a force on the bones that promotes bone growth and strength. Barriers to Physical Activities We understand the benefits of physical activities to our health specially our body but there are circumstances when we become lazy in performing physical activities. Below are some of the barriers that hinder us to do physical activities: 1. Lack of time 2. Social Support 3. Lack of Energy 4. Lack of Motivation Scoring record zipper test to the nearest 0.1 centimeter Score Standard Interpretation 5 Fingers overlapped by 6 cm. and above Excellent 4 Fingers overlapped by 4 – 5.9 cm Very good 3 Finger overlapped by 2- 3.9 Good 2 Fingers overlapped by 0.1 – 1.9 cm Fair 1 Just touched the fingers Needs Improvement 0 Gap of 0.1 or wider Poor 7 Cardiovascular Endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize the oxygen. Endurance may also refer to the ability of the muscles to do repeated work without fatigue. 3-Minute Step Test Purpose to measure cardiovascular endurance Equipment a. Step Height of step: 12 inches b. Stopwatch c. Drum, clapper, clicker, metronome with speaker or any similar device. Procedure For the Tester a. Stand at least one foot away from the step or bench with trunk erect and eyes looking straight ahead. b. The first step of the sequence should be alternate. At the signal “GO”, step up and down the step/bench for 3 minutes at a rate of 96 beats per minute. One step consists or 4 beats – up with the left foot (ct.1), up with the right foot (ct. 2), down with the left foot (ct. 3), down with the right foot (ct. 4) for the first sequence. Then up with the right foot (ct. 1), up with the left foot (ct. 2), then down with the right foot (ct. 3), down with the left foot (ct. 4) for the second sequence. Observe proper breathing (inhale through the nose, exhale through the mouth). c. Immediately after the exercise, stand and locate your pulse and in five (5) seconds, or at a signal, start to get the heart rate. d. Don’t talk while taking the pulse rate. e. Count the pulse beat for 10 seconds and multiply it by 6. For the Partner a. As the student assumes the position in front of the step, signal, “Ready” and “Go”, start the stopwatch for the 3-minute step test. b. After the test, allow performer to locate his/her pulse in 5 seconds. c. Give the signal to count the pulse beat d. Let the performer count his/her pulse beat for 10 seconds and multiple it by 6. Scoring – record the 60-second heart rate after the activity. Strength is the ability of the muscles to generate force against physical objects. Push Ups Purpose to measure strength of the upper extremities Equipment a. Exercise mats or any clean mat Procedure For the Tester a. Lie down on the mat; face down in standard push-up position: palms on the mat about shoulder width, fingers pointing forward, and legs straight, parallel, and slightly apart, with the toes supporting the feet. 8 b. FOR BOYS: Straighten the arms, keeping the back and knees straight, then lower the arms until there is a 90-degree at the elbows (upper arms are parallel to the floor). FOR GIRLS: With knees in contact with the floor, straightens the arms, keeping the back straight, then lowers the arms until there is a 90- degree angle at the elbows (upper arms are parallel to the floor). c. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute. (2 seconds going down and 1 sec going up). d. A maximum of 5o push-ups for boys and 25 push-ups for girls. For the Partner a. As the tester assumes the position of push-ups, start counting as the tester lower his/her body until he/she reaches 90-degree at the elbow. The partner should stand in front of the tester and his/her eyes should be close to elbow level to accurately judge the 90 degrees bend. b. Make sure that the performer executes the push-ups in the correct form. c. The test is terminated when the performer can no longer execute the push-ups in the correct form, is in pain, voluntarily stops, or cadence is broken. Scoring – record the number of push-ups made. Score Standard Interpretation 5 33 and above Excellent 4 25-32 Very Good 3 17-24 Good 2 9-16 Fair 1 1-8 Needs Improvement 0 Cannot Execute Poor Task 2: Skills-Related Fitness Speed – is the ability to perform a movement in one direction in the shortest period of time. 40-Meter Sprint Purpose – to measure running speed Equipment 1. Stopwatch 2. Running area with known measurement (40 meters) Procedure For the Tester a. At the signal “Ready”, stand behind the take-off line, the tips of the shoes should not go beyond the line and assumes a crouch position. b. At the signal “Get Set”, assume an un-crouch position (buttocks up) with both hands on the starting line. c. At the signal “GO”, run to the finish line as fast as you can. For the Partner 1. Set the stopwatch to zero (0) point. 2. At the signal “GO”, start the watch and stop it as the performer crossed the finish line. 3. Record time in the nearest 0:00:01 seconds 9 Scoring – record the time in nearest minutes and seconds. Standard Norms in Seconds Boys Age 9-12 13-14 15-16 17 and above Excellent <6.0 <5.0 <4.5 <4.0 Very Good 6.1 -7.7 5.1 – 6.9 4..6 – 5.4 4.1 – 5.4 Good 7.8 – 8.5 7.0 – 8.0 5.5 – 7.0 5.5 – 6.5 Fair 9.5 – 8.6 8.1 – 9.1 7.1 – 8.1 6.6 – 7.5 Needs Improvement >9.6 >9.2 >8.2 >7.6 Standard Norms in Seconds Girls Age 9-12 13-14 15-16 17 and above Excellent <7.0 <6.5 <5.5 <4.5 Very Good 7.1 – 8.4 6.6. – 7.6 5.6 – 6.1 4.6 – 5.9 Good 8.5 – 9.5 7.7 – 8.8 6.2 – 7.2 6.0 – 7.0 Fair 9.6 – 10.5 8.9 – 9.5 7.3 – 8.5 7.1 – 8.1 Needs Improvement >10.6 >9.6 >8.6 >8.2 his/her thumb and index finger. d. Record the score on the upper part of the thumb. Scoring – Record the middles of the three scores (for example: if the scores are 21, 18 and 19, the middle score is 19). In case that the two (2) scores are the same (for example 18, 18, 25), the repeated score shall be recorded. Score Standard Interpretation 5 0 – 2.4 cm Excellent 4 5.08 cm – 10.16 cm Very Good 3 12.70 cm – 17.78 cm Good 2 20.32 cm – 25.40 cm Fair 1 27.94 cm – 30.48 cm Needs Improvement 0 Did not catch Poor Coordination – The ability to use the senses with the body parts to perform motor tasks smoothly and accurately. Juggling Purpose – To measure the coordination of the eye and hand. Equipment a. Sipa (washer weighing 4gms. with 5-inch straw) or 20 pcs bundled rubber bands/ any similar local materials weighing 4 gm. Procedure For the Tester a. Hit the sipa/rubber bands/similar local material alternately with the right and left palm upward. The height of the material being tossed should be at least above the head. For the Partner a. Count how many times the performer has hit the material with the right and left hand. b. Stop the test if the material drops or after two (2) minutes. c. There shall be three (3) trials. 12 Scoring – Record the highest number of hits the performer has done. Score Standard Interpretation 5 41 and above Excellent 4 31-40 Very Good 3 21-30 Good 2 11-20 Fair 1 1-10 Needs Improvement Balance – is the maintenance of equilibrium while stationary or while moving. Stork Balance Stand Test Purpose – to asses one’s ability to maintain equilibrium. Equipment a. Flat, non-slip surface b. Stopwatch Procedure For the Tester a. Remove the shoes and place hand on the hips b. Position the right foot on the side of the knee of the left foot. c. Raise the hell to balance on the ball of the foot. d. Do the same procedure with the opposite foot. For the Partner a. Start the time as the hell of the performer is raised off the floor. b. Stop the time if any of the following occurs: ⮚ The hand/s come off the hips ⮚ The supporting foot swivels or moves (hops) in any direction ⮚ The non-supporting foot loses contact with the knee ⮚ The heel of the supporting foot touches the floor c. There shall be three (3) trials. Scoring – Record the time taken on both feet in nearest seconds and divide the score to two (2) to get the average percentage score. Scor e/ Age 9-12 13-14 15-16 17 and above Interpretation 5 41-60 sec 81-100 sec 121-150 sec 161-180 sec Excellent 4 31-40 sec 61-80 sec 91-120 sec 121-160 sec Very Good 3 21-30 sec 41-60 sec 61-90 sec 81-120 sec Good 2 11-20 sec 21-40 sec 31-60 sec 41-80 sec Fair 1 1-10 sec 1 – 20 sec 1-20 sec 1-40 sec Needs Improvement 13 PHYSICAL FITNESS TEST SCORE CARD Name: _______________________________________ Sex: _______ Age: _______ Task 1: Health-Related Fitness Test A. Body Composition: Body Mass Index (BMI) 1. Body Mass Index (BMI) Height (meters) Weight (Kilograms) BMI Classification B. Cardiovascular Endurance: 3-Minute Step Heart Rate per Minute Before the Activity After the Activity C. Strength 1. Push up 2. Basic Plank Number of Push ups Time D. Flexibility 1. Zipper Test 2. Sit and Reach Overlap/Gap (centimeters) Score Right Left First Try Second Try Third Try Task 2: Skill-Related Fitness Test A. Coordination: Juggling Score: _____________ B. Agility: Hexagon Agility Test Clockwise: Time (00:00) Counterclockwise: Time (00:00) Average C. Speed: 40 Meter Sprint Time: _____________ D. Power: Standing Long Jump E. Balance: Stork Balance Stand Test Distance (centimeters) Right Foot: Time (00:00) Left Foot: Time (00:00) First Trial Second Trial related fitness (HRF). After browsing this module, you're expected to: 1. Discuss the FITT principles and principle of physical activity to help in developing a private exercise preparation; 2. Create fitness plan based on the FITT principle and principle of physical activity to reach a fitness goal; 3. Evaluate the potential benefits of FITT principles; 4. Perform moderate to vigorous physical activities based on the programed fitness plan. Lesson 2 Health Optimizing Physical Education 1: Set Fitness Goal What’s In Learning Task 1. FITNESS QUEST Directions: Identify the HRF components the physical activities in column A belongs to. Then, determine whether they are Cardiovascular Activity, Flexibility Muscular or Strength Activity and Endurance Activity. Write your answer on a separate sheet. A B 1. Jogging 2. Walking 3. Sit-ups 4. Lunges 5. Dynamic Stretching 6. Body-weight Exercises 7. Swimming 8. Yoga 9. Brisk Walking 10. Stretching 11.Squats 12.Planks 17 Weeks3-4 What’s New Let’s Start!!! Improving fitness is a crucial goal for achieving optimum health. If carefully planned, performed, monitored, and evaluated, positive health-related outcomes are will be achieved, which reduces risks of acquiring health problems. Learning Task 2: WORD SHOT Directions: Give ten (10) words related to health on the grid. Write your answer on a separate sheet. What is It Effective training takes time and patience. If one adheres to the proper principles of training result will definitely be seen. The performance will be improved and physiological changes will occur as well. A proper program of exercise considers three principles of training: the principle of overload, the principle of progressive, and principle of specificity. Principles of Physical Activity Overload Principle This principle pertains to doing “more than normal” for improvement to happen. It means to boost our fitness, strength, or endurance. Workload is extended accordingly. Applying these training principles will cause long-term adaptations, enable the body to figure more efficiently to deal with higher level of performance. Overloading will be achieved by following the acronym FITT: Frequency: Increasing the number of times you train per week Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10 or increasing the load you're squatting with. Time: Increasing the length of your training time for every session for instance, cycling for 45 minutes rather than 30. Type: Increase the intensity of the training. For instance, progress from walking to running Principle of Progression To ensure that the results will still improve over time, the adapted workload should be continually increased. A gradual and systematic increase within the workload over a period of time will lead to improvement in fitness without risk of injury. If overload occurs and increase rapidly, it may lead to injury or muscle damage. If increased slowly, improvement is unlikely. For instance, the athlete who exercises vigorously only on weekends violates the principle of progression and may not see obvious fitness gains. The Principle of Progression also stresses the requirement for correct rest and recovery. Continual stress on the body and constant overload will lead to exhaustion 18 and injury. You ought not to train hard all the time, as you'll risk overtraining and a decrease in fitness. Principle of Specificity We've all heard the phrase, "Practice makes perfect." Well, this is often the principle of specificity in action. This principle simply states that exercising a specific piece or component of the body primarily develops that part. The principle of specificity implies that to become better at a selected exercise or skill, you need to perform that exercise or skill. For example, a cyclist should be trained in cycling and a runner should be trained in running. Use the acceptable sort of exercise that directly improves your target muscles. Principle of Reversibility Development of muscles will happen if regular movement and execution are completed. If activity ceases, it will be reversed. This shows that benefits and changes achieved from overload will last as long as training is continuous. On the flip side, this also implies that the detraining effect will be reversed once training is resumed. Extended rest periods reduce fitness and therefore the physiological effects diminish over time which throws the body back to its pre-training condition. Note: The effect of training will be lost if the training is discontinued. The F.I.T.T Principle of Physical Activity Understanding the F.I.T.T. principle helps you create a workout plan which will be beneficial in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of exercise. These are the four elements you would like to believe to make workouts that suit your goals and fitness level. Learn how the F.I.T.T. principle works. Table 1. F.I.T.T Principles Factor Definition Frequency Number of meeting in a week Intensity Effort level of the exercise Time Period covered in an exercise session Type Kind of activity Frequency The first thing to identify in the workout plan is frequency—how often you exercise. Your frequency often depends on a spread of things including the sort of workout you're doing, how hard you're working, your fitness level, and your exercise goals. Three to five times a week is a safe frequency for each component of health related physical fitness. American College of Sports Medicine sets exercise guidelines to provide a place to start figuring out how often to work-out: 19 For cardio: Include your goal, guidelines recommend moderate exercise five or more days every week or intense cardio three days every week to improve your health. If your goal is to lose weight, you'll need to work often up to six or more days a week. For strength training: The suggested frequency is two to three non-consecutive days a week, it should be one to two days between sessions. If you are doing a split routine, like upper body at some point and lower body subsequent, your workouts are going to be more frequent than total body workouts. Intensity Intensity refers to how hard you work during the physical activity period. Conditioning -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport activities Cool-down - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter weights Stretching - At least 10 minutes of stretching exercises performed after the warm up or cool-down phase Note: For a beginner at least 15 to 30-minute exercise load Methods for Assessing Aerobic Intensity Metabolic equivalents (METs) express aerobic intensity as mL per kg per min of oxygen being consumed. ❖ The energy expenditure while sitting at rest is equal to 1MET. It is taken by convention to be an oxygen uptake of 3.5 mL per kg of body weight per min. ❖ Light-intensity aerobic activity is an activity done at 1.1 to 2.9 METs, moderate- intensity activity is an activity done at 3 to 5.9 METs while vigorous activity is an activity done at ≥ 6 METs. The intensity of aerobic activities is sometimes measured as the speed of the activity (for example, walking at 5 km/h, jogging at 10 km/h). Table 2. MET Equivalents of Common Aerobic Activities Types of Activity Light <3METS Moderate 3 to <6METS Vigorous ≥ 6 METs Walking Walking slowly around home, store or office = 2.0 • Walking ~5 km/h = 3.3 • Brisk walking at ~6 km/h = 5.0 • Walking at very brisk pace (~7 km/h) = 6.3 • Jogging at 8 km/h = 8.0 • Jogging at 10 km/h = 10.0 22 • Running at 11 km/h = 11.5 Household Chore and Occupatio n • Sitting — using computer work at desk using light hand tools = 1.5 • Standing performing light work such as making bed, washing dishes or preparing food = 2.0–2.5 • Cleaning — heavy: washing windows or car = 3.0 • Sweeping floors or carpet, vacuuming, mopping = 3.0–3.5 Shoveling, digging ditches = 8.5 • Carrying heavy loads such as bricks = 7.5 Leisure and Sports • Arts & crafts, playing cards = 1.5 • Playing most musical instruments = 2.0– 2.5 • Badminton — recreational = 4.5 • Cycling — on flat: light effort (16–19 km/h) = 6.0 • Golf — walking pulling clubs = 4.3 • Table tennis = 4.0 • Tennis doubles = 5.0 • Volleyball — non competitive = 3.0– 4.0 • Swimming leisurely = 6.0 • Basketball game = 8.0 • Cycling — on flat: moderate effort (20– 22 mph) = 8.0; fast (23–26 mph) = 10 • Football — casual = 7.0; competitive = 10.0 • Swimming — moderate/hard = 8– 11 • Tennis singles = 8.0 https://www.chp.gov.hk/archive/epp/files/DoctorsHanbook_ch4.pdf Here are some examples of physical activities and exercises that you may integrate in your own fitness plan. Remember that the intensity of exercise as well as the type of activity to be done will vary for each person, as it is based on the fitness level results during self-testing. FLEXIBILITY EXERCISES 23 MUSCULAR STRENGTH and ENDURANCE Physical Education Engaging in moderate to vigorous physical activity Health Optimizing Physical Education Title- Engaging in moderate to vigorous 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: Maria Hayde P. Martinez, Neil Lloyd A. Pulan Editors: Aleli C. Nitoral, Roderick Tobias Reviewers: Celeste A. Cortez, John Lester Guerrero, Raine P. Ramos, Lorelyn P. Arellano Illustrator: Roderick B. Blando Layout Artist: Mark John B. Diocado Management Team: Wilfredo E. Cabral, Job S. Zape Jr., Elaine T. Balaogan, Fe M. Ong-ongowan, Rosemarie C. Blando, August M. Jamora, Meliton A. Berin Jr. 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: region4a@deped.gov.ph 26 What I Need to Know This module was designed and written with you in mind. Exercising is a physical activity consisting of movements that one follows in order to help him maintain a healthy body. The scope of this module permits it to be used in many different learning situations. The language used recognizes different principles relative to improving one’s health. Exercising regularly helps enhance one’s health and well being. The lessons are arranged in a certain sequence that allows the student to gradually learn the lesson. The module is divided into three lessons, namely: ∙ Lesson 1 – Engaging in Moderate to Vigorous Physical Activities Following Personalized Fitness Plan After going through this module, you are expected to: ∙ explain the importance of muscle, bone and aerobic exercise ∙ learn the techniques in getting the heart rate ∙ differentiate moderate intensity and vigorous intensity ∙ identify exercises that are essential for boosting fitness ∙ enumerate the principles of exercise ∙ proficiently perform fitness activity ∙ show creativity and enjoyment while doing personalized fitness plan Lesson 3 Engaging in Moderate to Vigorous Physical Activities Following Personalized Fitness Plan Understanding the importance of engaging in moderate to vigorous physical activity is considerably a great habit in achieving good health and fitness, but it does not end there. As you engage in physical activity you will meet and mingle with other people, making you more sociable hence, resulting for your better social well- being. What’s In Getting To Know Name: Age: BMI: Resting Heart Rate: Gender: Height: Maximal Heart Rate: #of Heart beat/min: Weight: You are supposed to design a personalized fitness plan. Arrange the following goals according to level of importance. Use numbers 1-11, 1 being the most important and 11 being the least important. ____Improve cardiovascular fitness ____Body-fat weight loss ____Reshape or tone my body ____Build more muscle Week 5 27 ____Increase energy level ____Improve flexibility ____Improve performance for a specific sport ____Increase strength ____Improve mood and ability to cope with stress ____Feel better/improved health stretching. Active Static Stretching ∙ Active Static: This form of stretching is used in yoga and martial arts. The stretch is held by the strength of agonist muscles (muscles responsible for the movement). Think of the stretch across the upper body during the Warrior II pose in yoga. Your arms are extended as your back, chest, and shoulders are stretched. The muscles of the arms and shoulders are the agonist muscles that allow you to hold this stretch. Passive Static Stretching ∙ Passive Static: During this type of stretching, you hold the limb to perform the stretch without any assistance such as a bar or bands. Think of a standing quadriceps stretch in which you bend your leg behind you and hold the foot, pulling the heel in close to your bottom, which stretches the front of the upper thigh. Dynamic Stretching ∙ Dynamic Stretching is stretching with movement. The body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion. Research has found that dynamic stretching is less beneficial than static stretching for increasing range of motion, but unlike static stretching, it is ideal during the pre-workout phase because it gently warms muscles while also stretching them. Intensity of physical activity glycoleap.com/ 30 Intensity refers to the rate at which the activity is being performed or the magnitude of the effort required to perform an activity or exercise. It can be thought of as how hard a person works to perform the activity. The intensity of different forms of physical activity varies between people. The intensity of physical activity depends on an individual’s previous exercise experience and their relative level of fitness. Consequently, the examples given below are provided as a guide only and will vary between individuals. How Do I Assess My Fitness Level You probably have some idea of how fit you are but assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording: ✔ Start recording your pulse rate. First Things First: Resting Heart Rate Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed. For most of us, between 60 to 100 beats per minute (bpm) is normal. The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or a more active person may have a resting heart rate as low as 40 beats per minute. When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight. For moderate-intensity physical activity, your target heart rate should be between 64% and 76% of your maximum heart rate. You can estimate your maximum heart rate based on your age. To estimate your maximum age-related heart rate, subtract your age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 beats per minute (bpm). The 64% and 76% levels would be: ∙ 64% level: 170 x 0.64 = 109 bpm, and ∙ 76% level: 170 x 0.76 = 129 bpm This shows that moderate-intensity physical activity for a 50-year-old person will require that the heart rate remains between 109 and 129 bpm during physical activity. For vigorous-intensity physical activity, your target heart rate should be between 77% and 93% of your maximum heart rate. To figure out this range, follow the same formula used above, except change “64 and 76%” to “77 and 93%”. For example, for a 35-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 35 years = 185 beats per minute (bpm). The 77% and 93% levels would be: ∙ 77% level: 185 x 0.77 = 142 bpm ∙ 93% level: 185 x 0.93 = 172 bpm 31 This shows that vigorous-intensity physical activity for a 35-year-old person will require that the heart rate remains between 142 and 172 bpm during physical activity. ✔ Record how many standard or modified pushups you can do at a time ✔ How far you can reach forward while seated on the floor with your legs in front of you ✔ Your waist circumference, just above your hipbones ✔ Your body mass index to obtain your BMI F.I.T.T. Principle Frequency = How often you exercise Intensity = How hard you exercise Time = How long you exercise Type = What kind of exercise The F.I.T.T. Principle is one of the foundations of exercise, a set of guidelines that help you set up a workout routine for maximum benefit. What’s More Learning Task 2: Classifying Exercises Directions: Categorize the words in the box below as to aerobic fitness, muscular strength and bone strengthening activities. Write each in the appropriate column on your answer sheet. AEROBIC FITNESS MUSCULAR STRENGTH BONE STRENGTHENING weightlifting exercise watching TV playing Mobile legends brisk walking dancing swimming push up using treadmill stretching using elastic band running Jogging What I Have Learned Learning Task 3: Do I look Familiar? Directions: Below are the lists of different exercises. Identify which body parts are developed by each exercise and write it in the corresponding column. Each exercise may be written in more than one column. 1. Planking 2. Squats 3.Push up 4.high knees jog 5.Lunge 6. Jumping jack 7.arm circling 8.leg raise 9.sit-up 10.jogging Arm Muscle Cardiorespiratory Abdominal Muscle Leg and glute muscle 32 Learning Task 4: Complete the statements below. 1. I discovered that exercise_______________________. 2. I discovered that the four techniques in getting the heart beat per minute are________________________________________________________________________. 3. I believed that muscular strength and bone strengthening exercise are_______. 4. I learned that moderate and vigorous physical activity_______________________. 5. 34 Health Optimizing Physical Education Skill Related Fitness Health Optimizing Physical Education Skill Related Fitness 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 Writer: Emil I. Loteyro Editors: Aleli C. Nitoral , Roderick C. Tobias Reviewers: Lorelyn P. Arellano, Raine P. Ramos, John Lester F. Guerrero, Celeste A. Cortez Illustrator: Roderick B. Blando Layout Artist: Katherine O. Cordora Management Team: Wilfredo E. Cabral, Job S. Zape Jr., Elaine T. Balaogan, Fe M. Ong-ongowan, Rosemarie C. Blando August M. Jamora, Meliton Berin Jr. 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: region4a@deped.gov.ph 35 Week 5 What I Need to Know This module was designed and written with you in mind. It is here to help you master skill related fitness. The scope of this module permits it to be used in many different learning situations. The language used recognizes the diverse vocabulary level of students. The lessons are arranged to follow the standard sequence of the course. But the order in which you read them can be changed to correspond with the textbook you are now using. The module is namely: ∙ Lesson 1 – Physical Fitness: Skill Related Activity After going through this module, you are expected to: 1. identify the components of skill-related fitness; 2. perform the six components of Skill-related fitness activity; and 3. appreciate the importance of skill related fitness through your well- being Lesson 4 Skill Related Fitness Skill-related physical fitness consists of those components of fitness that have a relationship with enhanced performance in athletic activities. Skill-related fitness increases one’s ability to perform in various activities and only have an indirect connection with health. The skill-related components of fitness are considered to be agility, balance, coordination, power, speed, and reaction time though some people feel that other abilities such as spatial awareness should be included. It is assumed that children who possess high skill-related fitness will be more likely to participate in a variety of activities and for this reason will also exemplify a high standard of health- related fitness. Skill-related fitness components are assessed with several different tests. Such components as reaction time and speed are considered by some to be more related to heredity than healthy lifestyles, especially in young people. What’s In Minute to Recall it. Let us review your lesson about Fitness Plan Recall your FITT Plan by doing some of the activities for one minute. 36 What’s New Learning Task 2: Directions: Classify the following activities according to skill related fitness. Choose your answer from the text box. Write your answer on a separate sheet. A. Agility C. Balance E. Coordination B. Speed D. Power F. Reaction Time 1. Walking in the hanging bridge 6. Shooting the ball 2. Ironing the clothes 1. Sweeping the floor 3. Throwing the ball 2. Catching a falling fruit 4. Running 3. Chasing the dog 5. Avoid fast approaching car 10. Kicking your opponent What is It Fitness is a condition in which an individual has sufficient energy to avoid fatigue and enjoy life. Skill- or performance-related fitness involves skills that will enhance one’s performance in athletic or sports events. There are six skill-related fitness components: agility, balance, coordination, speed, power, and reaction time. Skilled athletes typically excel in all six areas. 1. Agility is the ability to change and control the direction and position of the body while maintaining a constant, rapid motion. For example: changing directions to hit a tennis ball 2. Balance is the ability to control or stabilize the body when a person is standing still or moving. For example: skateboarding 3. Coordination is the ability to use the senses together with body parts during movement. For example: dribbling a basketball Using hands and eyes together is called hand-eye coordination. 4. Speed is the ability to move your body or parts of your body swiftly. In sports, players rely on speed to gain advantage over your opponents. For example: a basketball player making a fast break to perform a lay- up, a tennis player moving forward to get to a drop shot, a football player out running the defense to receive a pass 5. Power is the ability to move the body parts swiftly while applying the component? Explain 4. How will you benefit from having a strong or healthy skill-related fitness? Explain 5. How might developing a strong or healthy skill-related fitness, affect the way you perform household chores and other physical activities? Explain 39 Health Optimizing Physical Education Observes Personal Safety Protocol to Avoid Dehydration, Overexertion, Hypothermia and Hyperthermia During MVPA Participation Health Optimizing Physical Education Observes Personal Safety Protocol to Avoid Dehydration, Overexertion, Hypothermia and Hyperthermia During MVPA Participation. 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 Writer: Tyson S. Ramos Editors: Aleli C. Nitoral, Roderick C. Tobias Reviewers: Lorelyn P. Arellano, Raine P. Ramos, John Lester F. Guerrero, Celeste A. Cortez, Illustrator: Roderick B. Blando Layout Artist: Katherine Obrero Cordora Management Team: Wilfredo E. Cabral, Job S. Zape Jr., Elaine T. Balaogan, Fe M. Ong-ongowan, Rosemarie C. Blando, August M. Jamora, Meliton Berin Jr. 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: region4a@deped.gov.ph 40 What I Need to Know This module was designed and written with you in mind. As a Grade 11 student, it is part of your learning journey to understand different kinds of sports and the types of injuries that come with each. Sports injuries are injuries that occur when engaging in sports or exercise. However, participation in different sports sets high standards on athletes’ physical skills as it may result to developing an injury. This problem may almost be completely solved if action is taken before injuries occur. This learning module permits you to understand how one can reduce the risk of sports injuries related to different sports. The language used recognizes the different types of injuries related to sports and how it may be prevented. The activities include learning concepts about the most common sports related injuries as well as the different safety protocol about the Moderate to Vigorous Physical Activities. (MVPA) The module consists of one lesson: ∙ Lesson 1 – Sports-related injuries After going through this module, you are expected to: 1. Characterize sports related injury. 2. Differentiate acute from chronic injuries. 3. Identify ways to prevent Sports-related injuries. 4. Determine the safety protocols during MVPA participation Lesson 5 Sports-related injuries While participation in sports and physical activity has a lot of positive aspects such as improving fitness levels and being involved in a social group with common interest, it also has negative aspect in the form of incurring physical injury. This unit will identify different types of sports injuries and how they can occur. It will discuss physiological responses to injury and will suggest methods of prevention and treatment of sports injuries. What’s In Learning Task 1: Directions: Answer the following questions on your answer sheet. 1. Do you have a favorite sport? 2. Why do you like it? 3. What are the skill-related fitness is manifested in your favorite sport? Week 5 strained backs, and fractured hands are acute injuries. Signs of an acute injury include: ∙ Sudden, severe pain. ∙ Swelling. ∙ Not being able to place weight on a leg, knee, ankle, or foot. ∙ An arm, elbow, wrist, hand, or finger that is very tender. ∙ Not being able to move a joint as normal. ∙ Extreme leg or arm weakness. ∙ A bone or joint that is visibly out of place. Chronic injuries happen after you play a sport or exercise for a long time. Signs of a chronic injury include: ∙ Pain when you play. ∙ Pain when you exercise. ∙ A dull ache when you rest. ∙ Swelling Preventing Sports Injuries Exercise is good for the body and with proper precautions, sports injuries may be prevented. The quality of protective equipment - padding, helmets, shoes, mouth guards – may contribute to safety in sports. But, you can still be susceptible to injury in certain situations. Always contact your healthcare provider before starting any type of physical activity, especially when performing vigorous types of exercises or sports. Causes of sport injuries may include: ∙ improper or poor training practices ∙ wearing improper sporting gear ∙ being in poor health condition ∙ improper warm-up or stretching practices before a sporting event or exercise How can I prevent a sports injury? The following are some basic steps to prevent a sports injury: ∙ Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This will help decrease your chance of injury ∙ Alternate exercising different muscle groups and exercise every other day. ∙ Cool down properly after exercise or sports. It should take two times as long as your warm up. 43 ∙ Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat stroke. ∙ Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk for injury. Each stretch should start slowly until you reach a point of muscle tension. Stretching should not be painful. Aim to hold each stretch for up to 20 seconds. ∙ Use the right equipment or gear and wear shoes that provide support and that may correct certain foot problems that can lead to injury. ∙ Learn the right techniques to play your sport. ∙ Rest when tired. Avoid exercise when you are tired or in pain. ∙ Always take your time during strength training and go through the full range of motion with each repetition. ∙ If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming strenuous activity. How can I treat Injuries? When it comes to sport and exercise, the possibility of injury is always present. Inflammation and pain often occur after injuries to the ankle, knee, or joint. And the well-known R.I.C.E treatment method can help reduce this swelling, relieve pain, and promote flexibility and healing. In fact, R.I.C.E treatment is a mainstay for sports trainers and other athletic health experts. The benefits of the RICE method can be explained by stage: Rest: Immobilization prevents further injury and gives the body time to recover. Ice: Cold reduces pain by numbing the affected area. Compression: Pressure keeps swelling under control. Elevation: Keeping the injured body part above the heart reduces swelling and the associated pain and discomfort. Aside from the injury prevention techniques mentioned above, there are also some personal safety protocols that we need to consider before and after playing a sport or doing moderate to vigorous physical activities. Some of the personal safety protocols are as follows: What to bring? ∙ Water ∙ Extra clothes ∙ Towels and caps What to do? ∙ Prepare yourself. Know your limits so as not to overwork your body. Overworking your body might put your life to a threat. ∙ Drink a lot of water. Do not wait to feel thirsty. If you know have sweat a lot already drink water immediately. ∙ Change clothes. Do not let the wet cloth dry up in your body. ∙ Use towel. Use towel to wipe out excessive sweating. 44 Remember this: When the body does not have enough fluid needed to function normally, it is dehydrated. This happens when lost body fluid are not replaced. Dehydration causes a person to have a dry thirsty mouth, become fatigued, have less urine yield with dark color, and in severe case, unconsciousness. The usual causes of dehydration are hot weather condition, too much perspiration, high fever, diarrhea, vomiting, and excessive exercise without taking in enough fluid. To nurse dehydration, the body will need to replenish lost fluids and electrolytes. Drink at least eight glasses of water a day and up to 12 glasses during summer months. Hydration is also the soundest way to prevent dehydration. Prevention is better than cure, and the ways to prevent dehydration include the intake of adequate fluids, watery fruits and vegetables and avoiding hot environment. The following are terminologies that you might experience if we opt to observe personal safety protocols during Moderate to vigorous physical activities. ∙ Dehydration- Dehydration happens when the fluid in your body is used or lost more than the fluid you drink or intake. If your body does not have enough water or fluid to do its normal functions, hence, you get dehydrated. Anyone may become dehydrated, as to the people who are more at risk, young ones or children and the older adults are more at risk. ∙ Overexertion- This refers to the pressure one puts in himself or herself, too much pressure that leads to a simple discomfort that might extend to a more serious injury. ∙ Hypothermia- It usually happens when the body easily loses temperature. A person suffers hypothermia when his or her body temperature drops below 35 degrees Celsius. Hyperthermia-the opposite of hypothermia. It happens when the body temperature rises up significantly beyond the normal temperature which is 37 degrees Celsius. Hyperthermia like hypothermia can threaten life too. What’s More Learning Task 3: Let’s try…. 1. Complete the table with the type and causes of the injuries given. Injury Type Causes of injury Sprain Strain Fracture Dislocation Stress Fracture Tendinopathy Osteoarthritis Bursitis 45 2. Make your personal safety protocol to avoid dehydration, overexertion, hypothermia and hyperthermia during MVPA participation by filling out the table below. My Personal Safety Protocol Before During After Week 6 What I Need to Know This module was designed and written with you in mind. It is here to help you master the proper etiquette and the safe use of facilities and equipment. The scope of this module permits it to be used in many different learning situations. The language used recognizes the diverse vocabulary level of students. The lessons are arranged to follow the standard sequence of the course. But the order in which you read them can be changed to correspond with the textbook you are now using. The module is divided into three lessons, namely: ∙ Lesson 1 – Etiquette in Physical Education ∙ Lesson 2 – Facilities and Equipment used in Physical Fitness and Exercise After going through this module, you are expected to: 1. Define etiquette; 2. Identify different rules and protocols before / while and after doing a physical fitness activity and exercise; 3. Familiarize with the different facilities and equipment used in Physical Fitness and Exercise 4. Observe safety precautions in facilities; 5. Perform proper way on how to handle equipment; Lesson 6 Etiquette in Physical Education In physical education, it is important to have a governing rule that is implemented for everyone so that a harmonious relationship is built with one another. Without it, society would show impatience and lack of respect for one another which may lead to disobedience, cheating, dishonesty and insult. This lesson will give you the importance of etiquette in physical education in order to establish a safe, fun and healthy environment. What’s In Learning Task 1: Agree or Disagree Put a positive sign (+) if you agree with the statement and a negative sign (-) if you disagree. _______1. Treat others the way you would like to be treated. _______2. Try to win by cheating. _______3. Play by the rules and be honest. _______4. Shake hands with the opponent before and after regardless of the outcome of the game. _______5. If you disagree with what your opponent has done, raise hand and shout. _______6. Stay hydrated whenever doing an activity. _______7. If you are experiencing pain in an activity or exercise, continue because it is part of an exercise. _______8. People expect players to behave responsibly as it promotes social values. _______9. Do an exercise immediately after a full meal. _______10. Participants must follow the rules and etiquette of the sport. 48 Sportsmanship There are written and unwritten rules in sports that require people to follow to make it fair. To ensure respect, fairness and safety in sports, it is expected for the people engaged to take personal responsibility and behave in a certain way compliant with the rules to promote social values. As defined by Merriam dictionary, sportsmanship is a conduct (such as fairness, respect and graciousness in winning or losing) becoming to one participating in sport. Sportsmanship is playing by the rules and principles and using sports etiquette. A real sportsman observes and do all the rules in right way. Importance of Etiquette in Physical Education ∙ It enhances the social aspects of every individual ∙ It is essential in maintaining friendly relationship between people. ∙ It helps us show respect for other people and vice versa. ∙ It enhances communication by breaking down barriers. ∙ It protects the feelings of others. ∙ It helps you feel good about others and yourself. ∙ While doing your best, it encourages others to also do their best. Protocols/ Etiquette Before-During-After a Physical Activity Here are some tips to stay safe during and after an exercise: ∙ Wear comfortable clothing. Choose your shoes and equipment properly and remember if this is right for the activity. ∙ Use an appropriate gear for the activity. It will help you to be safe in doing the activity. ∙ Taking warm-up and cool down before and after an activity will lower the risk of strains and sprains; ∙ Take appropriate breaks during the activity. A recovery once a week of activity is good to rest your muscle pain; ∙ To give you some stamina, eat light food. But exercising immediately after a full meal will affect your digestion. ∙ Be hydrated. Replenish extra fluids before, during and after physical activity, especially for prolonged exercise; ∙ Beware of the weather and environmental conditions. Take it easier when doing an activity especially when it’s hot; ∙ Listen to your body. Stop the activity and seek medical advice as soon as possible when you are feeling unwell. Proper Etiquette and Safety Standards in Facilities 1. Read the rules and regulations of the place. We must be knowledgeable in various rules inside the premises. If you have any questions, you must ask the information desk personnel or the person in-charge. 2. Maintain cleanliness and orderliness. Cleanliness is one basic etiquette we must observe at all time. 3. Be mindful to others. Always consider other people’s time and space. Do not distract their activity. 49 Proper Handling of Equipment. 1. Read the manual carefully. Before using any equipment, you must read the manual guide to know its proper use. 2. Be alert and aware on how to use the equipment. You must be alert in using certain equipment and if you encountered certain problems. You must report it immediately. 3. Take good care of the equipment. You must maintain its standard and must be clean after usage. What’s More Learning Task 2: DIY! Yes You Can! Directions: Put yourself in a situation that you own a fitness gym. How will you implement the Proper Etiquette and Safety in the Use of Facilities and Equipment? Create your house rules. Write your answers on your answer sheet. What I Have Learned Directions: In this activity, you will summarize all your learnings. 1. Cite a generalization. Fill in the blank to complete the sentence: a. Etiquette is ______________________________________________________. b. Sportsmanship is ________________________________________________. 2. Give the importance of proper etiquette in physical education. What I Can Do Learning Task 3: Signage Project Directions: With the use of recyclable materials in your home, create a signage showing a list of appropriate etiquette that you can post in any part of your house. Make it creative so that it will give attention to your family members. You can also take a picture of it and share it to any of your social media accounts for everyone to see it and bring idea to them that etiquettes must start in every house. Lesson 6.1 Facilities and Equipment used in Physical Fitness and Exercises Physical Fitness is the ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and respond to emergencies, according to Center for Disease Control and Prevention. As a student, you must know how to take care of yourself. Some said, health is wealth. So, the best thing that you can do to your health is a regular exercise. To stay healthy, you must familiarize yourself with the different facilities and equipment used to help you stay fit and strong. 50 What’s In Significant Learning found in your research. 2. The most common facility where people visited in your area URL link / Websites Visited: Significant Learning found in your research. Learning Task 3: How to be safe? Directions: Make a signage about the proper handling of equipment and etiquette while in the facilities. What I Have Learned Learning Task 4: Directions: List down two (2) facilities and three (3) equipment based on your research and discuss their uses. 1. ____________________________________________________________________ 2. ____________________________________________________________________ 3. ____________________________________________________________________ 4. ____________________________________________________________________ 5. ____________________________________________________________________ Directions: Complete the statement: In this lesson, I learned about ___________________________________________________ I must observe the _______________________________________________________________ As a student, it is important for me to be _________________________________________ What I Can Do Learning Task 5: Directions: Interview five persons about their experiences in doing physical activities or exercises. Use the guided questions below. 1. Basic profile of the person (Name, Age, Gender) 2. Physical activities you usually performed 3. Places where physical activities are performed 4. Time consumed for each activity 5. Equipment used in doing physical activities / exercises 53 Health Optimizing Physical Education Participates in an Organized Event that Addresses Health / Fitness Issues and Concerns Health Optimizing Physical Education Participates in an Organized Event that Addresses Health/Fitness Issues and Concerns 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: Jay Ariel A. Cinco, Michael F. Famatigan Editors: Aleli C. Nitoral, Roderick C. Tobias Reviewers: Lorelyn P. Arellano, Raine P. Ramos, John Lester F. Guerrero, Celeste A. Cortez Illustrator: Rubylyn Tiña Gludo Layout Artist: Anabelle V. Placido Management Team: Wilfredo E. Cabral, Job S. Zape Jr., Elaine T. Balaogan, Fe M. Ong-ongowan, Lorna R. Medrano, Edita T. Olan, Edita M. Malihan 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: region4a@deped.gov.ph 54 What I Need to Know This module was designed and written with you in mind. It is here to help you participate in an organized event that addresses health/fitness issues and concerns. The scope of this module permits it to be used in many different learning situations. The language used recognizes the diverse vocabulary level of students. The lessons are arranged to follow the standard sequence of the course. But the order in which you read them can be changed to correspond with the textbook you are now using. The module is divided into two lessons, namely: ∙ Lesson 1 – Developing Home Based Family Workout and Evaluation ∙ Lesson 2 – Self-Organized Home Based Fitness Activity After going through this module, you are expected to: 1. Identify the methods on developing individual/group physical activity 2. Distinguish the factors as basis in developing home based physical activity 3. Participate in a self-organized home based fitness activity. Note: All outputs from this module will be compiled in a portfolio which may be submitted either in print or non-print form. Lesson 7 Developing Home Based Family Workout and Evaluation Exercise is a physical activity that is planned, structured and repetitive for the purpose of conditioning any part of the body used to improve health and maintain fitness. Generally, you work up a sweat, breath heavy and increase your heart rate during exercise. Gym is a usual place where people exercise. But there are many reasons you may want to avoid the gym. With the recent coronavirus pandemic, many people are concerned about going to the gym, while others simply want to maintain an exercise regime while they may have limited ability to travel outside their homes. What’s In It appears that in the new normal, we will be staying at home as much as possible to avoid public places and contact with too many people. This is already a change for people who are used to attending events and socializing. For anyone who is trying to stay calm and boost their immune systems, staying at home poses another challenge: staying active may require some new routines. Stopping the spread of COVID-19 may take unprecedented changes to daily routines, but staying healthy through it all is still a priority. Physical activity is essential to optimal health, so it is a good idea to prepare for working out on your own. Week 7 Example: Muscle Strengthening – Push Up Cardiovascular Strengthening – Aerobics This will identify the specific type of exercise you will include to your plan. __________________________________________________________________________________ __________________________________________________________________________________ Following the FITT Principle of Physical Activity, you have now created your home based workout. If you have noticed, you were not asked to include Intensity in your plan. Since you are considered a beginner, you should be using the intensity level of moderate to vigorous. Lesson 7.1 Self-organized Home-based Fitness Activity No one can deny the importance of practice in learning or reinforcing the concepts we learn – whether it is school, college, sports, extracurricular or general life lessons. And, that is precisely why, we love what Anton Chekhov, had to say: “Knowledge is of no value unless you put it into practice”. What is It Performing Your Self-Organized Home-Based Fitness Activity On this part, you will perform your own created home-based fitness activity with your family members or with anyone staying with you at home. Be reminded to document your performance and take pictures to serve as your mode of verification. Please read the directions and the rubrics for the activity. Learning Task 1: Directions: Do the following tasks. Consider the rubrics in grading your performance. ∙ Performance must include the exercises chosen in Lesson 1. ∙ Performance shall not be more than 30 minutes as you and your performers are considered beginners. ∙ The more the performers, the better but social distancing and other safety measures must be observed in accordance with the Covid-19 safety protocol. ∙ Cardiovascular exercise must cover at least 50% of the performance. 57 Performance Rubrics Criteria 4 Excellent 3 Good 2 Fair 1 Poor % Exercises: 3 Muscular 1 Cardio Presented 3 muscular and 1 cardio Lack 1 muscular exercise Lack 2 muscular exercise Performed muscular or cardio only 25 No. of Performers 7 or more performers 5-6 performers 3-4 performers 1-2 performers 25 Covid19 Security Protocol Adherence Always observed Often Observed Sometimes observed Not observed 25 Portfolio: Presentation Documentation Creativity Excellent Good Fair Poor 25 Total 100 What’s More Activity (Family Fitness at Home) During “New Normal” Policy, one of the recommendations to minimize the spreading of infection is to stay at home as long as vaccines and cure are not yet ready. Typically, this focuses on self-isolation to reduce social contact, and scrupulous hand hygiene. However, it is strongly advisable to still engage in physical activities in order for us to be more fit, healthy and stronger to fight this kind of virus. Since Filipinos culturally have strong family ties, It is more fun to try to have exercise activities together with the family members like Zumba, dancing, circuit training, or the likes, as long as you follow the “New Normal” Policies. Do the home physical activities with your family. You may record the performance using your gadget. Please be guided with the guidelines used in social distancing. Scoring rubric for this activity. Criteria Excelle nt 4 Good 3 Fair 2 Poor 1 Remarks Established attainable goal related to bone and muscle activity Provide improvised exercise equipment in a creative way or innovative way Provides attainable time schedule Clearly address physical fitness needs Total 58 Fill the table with some of the physical activities that you have encountered in your life and categorize them into three types by putting them in the appropriate column. Put a check mark ( ) on the activities that may be done at home and mark “X” the activities that may not. Light Activities Moderate Activities Vigorous Activities 1. 4. 7. 2. 5. 8. 3. 6. 9. What I Have Learned Dear learner, are you ready to wrap up what you have learned from the tasks you have done? Well, then find out what you have learned! Learning Task 2: Complete the following statement 1. About my own health choices and involvement in physical activity in this pandemic time. I discovered that… 2. With the new discoveries about myself in facing the Covid19 pandemic. I learned that… 3. To keep myself and my family members fit and healthy in this pandemic time of Covid19. I will… What I Can Do Learning Task 3: Check the items that best describe your activities and practices. ________1. I play different sports regularly. ________2. I enjoy participating in recreational activities. ________3. I eat a balanced diet everyday. ________4. I express my emotions in healthy ways. ________5. I sleep early at night and get up early in the morning. 61 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. VIGOROUS Physical Activity These are activities that makes your heart pump faster than moderate activities and releases more sweat such as sports that needs lots of running like playing soccer or even swimming and jogging. Learning Task 2: Directions: Study the different activities and distinguish whether the following physical activities are MODERATE or VIGOROUS activity Physical Activity Moderate Vigorous aerobic dancing biking dancing jogging playing basketball What is It No one wants to become sick that’s why the strategies to become healthy is to move more. In 2008, the Food and Nutrition Research Institute (FNRI) reported that 86% of Filipino high school in Manila fail to achieve the recommended physical activity. Same study form WHO says majority of adolescents worldwide are not sufficiently physical active and putting their current and future at risk. In the study, published in The Lancet Child & Adolescent Health journal and produced by researchers from the World Health Organization (WHO), finds 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. The immerging of different online games, life of adolescents became inactive. Their time for physical activities decreases and spending more in gadgets, TV or even movies. According to the World Health Organization, in 2010 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. 62 Common results of Inactive in physical activity * increased risk of overweight and obesity *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 of these various exercises, you should include the principle of progression or even principle of overload to effectively achieve your fitness goal. Regular exercises and frequent participation in physical activities can leads you to a healthy body and can cope for more demands of effort likewise to become stronger and more efficient in everyday life. For example, a regular aerobic exercises will stimulate changes in the various organs and tissues of the body but is more emphasized in the cardiovascular system. In engaging in muscle strengthening exercises can increase the size of your muscles. The increase in muscle fiber size or hyperthrophy are common starts after two months. Lastly, doing stretching exercises or bone strengthening can improve your range of motion around the joints. It helps you to do daily task efficient. Common Results from Active in Physical Activities *improve 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 from musculoskeletal problems such as low back pain *possibly delays aging process *promotes healthy cholesterol level *helps regulate blood pressure *decrease 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 What’s More Learning Task 3: Directions: Based on the picture below, make a concept map related to physical activities 63 What I Have Learned The DOH and WHO have strong advocates in promoting 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. 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: Lowiesito Oller Erni Editors: Aleli C. Nitoral, Roderick C. Tobias Reviewers: Lorelyn P. Arellano, Rain P. Ramos, John Lester F. Guerrero, Celeste A. Cortez Illustrator: Rubylyn Tiña Gludo Layout Artist: Anabelle V. Placido Management Team: Wilfredo E. Cabral, Job S. Zape Jr., Elaine T. Balaogan, Fe M. Ong-ongowan, Elpidia B. Bergado, Noel S. Ortega, Josephine M. Monzaga, 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: region4a@deped.gov.ph 66 What I Need to Know This module was designed and written with you in mind. The activities to be undertaken here are all self-initiated. Try to be honest as much as possible. In the application, you will be asked to prepare a proposal of a fitness program that can be adopted by others. After going through this module, you are expected to: ● Participate in an organized event that addresses health / fitness issue and concern. ● Display initiative, responsibility and leadership in fitness activities. ● Organize fitness event for a target health issue or concern. ● Prepare own fitness program. What’s In Learning Task 1:. Let’s Do This Give two hobbies or sports that you are doing especially during free time. Explain how the benefits of the chosen activities help you physically, socially and mentally. DO this on your answer sheet. What is it LETS TALK ABOUT THIS Why do we have to organize Fitness Event? Building healthy relationships and spending time with your family, friends, and others in your community can help improve your mental well-being. Strengthening relationships both at home and within your community ultimately shapes your life. Mental health and physical health are fundamentally linked, with positive mental well-being contributing to physical conditions. Those at risk for serious mental health conditions are at increased risk for chronic physical conditions, which makes having community support very important. Community-wide events bring people from all walks of life together, strengthening the bonds between them. Those bonds act to improve mental well being, while helping to alleviate personal struggles. Being physically active offers benefits far beyond the obvious. Fitness Facts Benefits 1. Exercise Boosts Brainpower. Not only does exercise improve your body, it helps your mental function, says certified trainer David Atkinson. "Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity". 2. Movement Melts Away Stress. As much as it may stress you out just to think about exercising, once you actually start working out, you will experience less stress in Week 1 8 67 every part of your life. "Exercise produces a relaxation response that serves as a positive distraction," It also helps elevate your mood and keep depression at bay. 3. Exercise Gives You Energy. You might be surprised at how, say, popping in a workout tape for 30 minutes in the morning can change your whole day. When endorphins are released into your bloodstream during exercise, you feel much more Kabataan to hold different sports activities. 5. On the Spot Poster Making Contest – This can be possible in cooperation with the Sangguniang Kabataan officials. Learning Task 2: SELF CHECK 1. You are chosen by the Municipal Government to organize an event like “Run for A Casue”, a 5 km. Fun Run to be attended by all government employees and students of the locality. How are you going to plan the activities? Present yor plan of the program. (Use you answer sheet.) __________________________________________________________________________________ 2. As you go to your Rural Health Unit, you learned that many of your townmates are suffering from cardio-vascular disease and diabetes. Being a student of P.E. class, how can you help them in addressing their health problems. __________________________________________________________________________________ What I Have Learned Learning Task 3: Complete the following unfinished statements below. 1. I discovered that organizing an event is … 2. I discovered that in planning an event … 3. I can say that if an event or activity is well organized … 4. I learned that initiating an activity will help me to … 5. Being the leader or organizer, my responsibility is … 70 What I Can Do Activity 4: LET’S DO THIS 1. You were assigned by the Barangay Captain to organize a Summer Sports Fest and Zumba Dance Clinic in your Barangay. The said sports fest will include Chess, Badminton, Basketball and Volleyball for both men and women. And the Zumba Dance Clinic to be participated in by the parents and the elderlies. Being the chairman of the activity, prepare the following: a. Letter of request addressed to the Barangay Chairman, b. Your own plans and programs of the said Sports Fest, c. List of Committees. (Use the table on the next page) Barangay Sports Fest Committees Name Duty Assignment description Remarks _________________________ Chairman 71 Answer Key Lesson 1 Answers in the learning tasks may vary. Lesson 2 Answers in the learning tasks may vary. Lesson 3 Answers in the learning tasks may vary. Lesson 4 1. B 2. C 3. E 4. F 5. C 6. C 7. A 8. F 9. D 10. ELesson 5 What's New Jayjay Helterbrand , Eugene Tejada , Paul Lee s, Marc Pingri s 2. Possible answer 4. Dislocation, 5. Contusion, 6. Concussion Sprain, 2. Strain, 3. Fracture, Possible answers: 1. . 1 What I have learned Answers may vary Answers may vary, My Personal Safety Protocol - Third Column Chronic Injury, 6. Chronic Injury, 7. Chronic Injury, 8. Chronic Injury 5. , 2. Acute Injury, 3. Acute Injury, 4. Acute Injury, Acute Injury Second column: 1. What's More Lesson 6 10. + – 9. 8. + – 7. 6. + – 5. 4. + 3. + – 2. 1. + What’s In (Lesson 6) Lesson 7 Answers in the learning tasks may vary. Lesson 8 Answers in the learning tasks may vary. Lesson 9 Answers in the learning tasks may vary. References Lesson 1 DepEd ORDER No. 034, s. 2019 REVISED PHYSICAL FITNESS TEST MANUAL https://sites.google.com/site/bensonpehealth/health-and-skill-related-fitness-components https://study.com/academy/lesson/health-related-skill-related-physical-fitness.html https://sites.google.com/a/stoningtonschools.org/shspe/home/health-related-fitness- tests https://courses.lumenlearning.com/suny-diseaseprevention/chapter/aerobic-muscle strengthening-and-bone-strengthening-activity/ https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html https://www.cdc.gov/healthyweight/losing_weight/eating_habits.html https://www.encyclopedia.com/food/news-wires-white-papers-and-books/eating- habits https://d3jc3ahdjad7x7.cloudfront.net/NVx8DkrDeilbglLX2MT7W9rSltmY8Pxc8KVDqjM m LRKNOarS.pdf Lesson 6 https://www.merriam-webster.com/dictionary https://www.collinsdictionary.com/amp/english/etiquette https://www.bbc.co.uk/bitesize/guides/zxwkqty/r https://www.universalclass.com/articles/self-helpetiquette//the-importance-of-etique https://www.change4health.gov.hk/en/physical_activity/facts/safety_tips/index_t.htm l https://www.betterhealth.vic.gov.au/health/ten-tips/10-tips-to-ex https://study.com/academy/lesson/physical-education-class-inclusion- etiquette https://www.dictionary.com/browse/facilities https://www.who.int/dietphysicalactivity/pa/en/ https://www.dictionary.com/browse/etiquette https://www.dictionary.com/browse/safety https://commons.wikimedia.org/wiki/File:Rizal_Park_(17292535871).jpg. https://commons.wikimedia.org/wiki/File:Cedar_Hills_Recreation_Center.jpg https://www.scribd.com/document/423504927/Proper-Etiquette-and-Safety-in-the-Use of-Facilities-and -Equipment Lesson 7 Natalie Stein. COVID-19 and Exercise: Staying Active while Socially Distancing. March 24, 2020. Accessed May 25, 2020. https://www.lark.com/blog/covid-19-and-exercise/ The K12 blogger. The Importance of Practice in Learning. October 4, 2018.Accessed May 25, 2020. https://playablo.com/Blog/the-importance-of-practice-in-learning Healthwise, Incorporated. Exercise: Setting Goals to Get Active. 2015. Accessed May 25, 2020. https: //www.cardiosmart.org /~/media/Documents / Fact %20Sheets /en/abk5619.ashx Ralph Roberts Training. Short-Term Fitness Goals vs. Long-Term Fitness Goals. April 2014.AccessedMay 25, 2020.https://ralphrobertspersonaltrainer.com/short-term fitness-goals-vs-long-term-fitness-goals Lesson 8 Physical Education and Health volume l, Lualhati Fernando-Callo/Peter Fermin Dajime(2016) 75 Lesson 9 https://help.healthspective.com/customer/en/portal/articles/2285552-what-is-a-fitness event https://www.lexico.com/en/definition/organize https://www.lexico.com/en/definition/planning https://www.lexico.com/en/definition/participation https://www.lexico.com/en/definition/initiative https://www.webmd.com/men/features/exercise-benefits#1 https://blog.perfectmind.com/the-importance-of-organizing-community-wide-events 76 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: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph 77