12 Republic of the Philippines

department of Education
Region I
PANGASINAN DIVISION II
MANAOAG NATIONAL HIGH SCHOOL
Manaoag, Pangasinan

PE and HEALTH 4
Quarter 3 - Module 1
Fit Me Right

MELC: Self-assessed health-related fitness

(HRF), status, barriers to physical activity
assessment participation and one’s diet.
• Code: PEH12FH-Ig-I-6

1
I. INTRODUCTION
This module is a self-learning module which discuses the kinds and
importance in engaging recreational activities and to better understand its
components in optimizing one’s health; as a requisite for physical activity
assessment performance, and as a career opportunity. It further leads the learner
to participate engage in recreational activities with proficiency and confidence
resulting in independent pursuit and in influencing others positively.

II. LESSON AND COVERAGE

Learning Competency/ies: Self-assesses health-related fitness (HRF)
status, barriers to physical activity assessment participation and one’s diet. Code:
PEH12FH-Ig-I-6
Objectives:
1. Identify and analyze the different components of health-related fitness
status in recreational activity ;
2. enumerate and discuss the importance of recreational activity
3. discuss the barriers to physical activity assessment participation;
4. illustrate individual assessment on physical activity and fitness level
through participation in recreational activity

III. PRESENTATION AND DISCUSSION

“All work and no play make Jack a dull boy”, goes a popular saying.
The significance of this saying has increased manifold in today’s fast-paced
and competitive world where students are faced by both their guardians and the
conglomerate of society and situations as a whole to devote increasing hours in
academic learning, whether theoretical or practical knowledge enhancing
activities so that they can stay ahead in the rat race amidst pandemic. Add to that
the present way of life where people mostly stay at home, the viability of our own
home as a place where we can have recreational time is diminished.
What is recreation? Recreation consist of experiences carried on whether
leisure, usually chosen voluntarily by the participant, either because of
satisfaction, pleasure or creative enrichment derived, or because he perceives
certain personal or social values to be gained from them. It may, also be perceived
as the process of participation, or as the emotional state derived from involvement.
It is important to know the impacts and necessity of recreations in one’s life
as a whole. Due to the intricacies in present day society and the way of living,
students nowadays are weaker than their older generations, both physically and
emotionally. This gets reflected in their physical, emotional and mental health as
well as their behavior and development which all the more calls for bestowing on
recreations the importance that it deserves.Various studies have shown the

2
importance of recreations on one’s life specifically in three aspects- physical
health, mental health and improving quality of life.
Recreational activities in an educational set up will be academically more
enriching for the student in many ways:
▪ Students are more enthusiastic to learn in outdoor learning activities as
compared to traditional indoor setting and also more motivated. They also
develop a better attitude towards the environment and more responsible
behavior
▪ It helps in building communication skills and team building as students have
to work in groups to solve problems. There will be more discussions of ideas
and feedbacks and helps students to resolve conflict among themselves
▪ It also helps in boosting memory as there is more practical experience and
the information can be soaked up wholly by the brain in a more fresh and
fascinating environment
▪ It also helps in moral development as students get the opportunity to
undertake leadership, question actions and regulations and accept
responsibility for their own behavior.
▪ Enhances peer relationships and interpersonal skills. Students can also excel
in areas other than academics where they have an interest. Recreational
activities can give a chance to discover talents other than academic
excellence which can later help one in the career and life as a whole.

What is the significance of assessing health-related fitness as far as participation

in recreational activity is concern?
Keeping the body physically active enables the body systems to function properly with vigor
and alertness. Staying in shape allows the individual to perform daily tasks and effectively
resulting to better output and performance.

Getting ready for Physical Activity

Most people can start an exercise plan without worry; however, some people
may require a preliminary health check to ensure that they are taking on the right
level of activity for their medical condition. The PAR-Q is a simple self-screening
tool that can and should be used by anyone who is planning to start an exercise
program. The Physical Activity Readiness (PAR-Q) and YOU questionnaire will
tell you if you should check with the doctor before you start. (See attachment for
the PARQ and YOU questionnaire).

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Activity Title/Content: Self-testing activity for a healthy me!
Task 1: PAR-Q and YOU Questionnaire (prior to the activity test)
Name: _____________________________________________Date: ______
Grade/Strand/Section: ______________________________________________

In your Physical Education 3, you underwent the assessment of physical activity

and fitness level. Are you still familiar with the different activities done by you?

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TASK 2. LET’S TRY!
1.1 What kind of health-related fitness does the pictures Shown?

_______________________1.

________________________2.

________________________3.

________________________4.

________________________5.

Health-related fitness is all about psychological, personal health and how

physical activity influences us as a person. This is important for anyone who wants
to live physically active lifestyle to support higher quality of life.
Physical Fitness Component
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Health Related:
1. Body composition- the relative percentage of body fat compared with lean
body mass.
2. Muscular Strength- the amount of force that ca be produced by a single
contraction of a muscle.
3. Muscular Endurance- the ability of a muscle group to continue muscle
contraction over a length of time.
4. Flexibility- the ability to use one’s joints fully in a normal range of motion.
5. Cardiovascular Endurance- the ability of the circulatory system to supply
oxygen to working muscles during exercise.

1.2 Answer all questions by placing check (/) mark on the appropriate line or
write your responses on the lines provided.

1. What is your over-all physical activity level?

____very active ____Moderately active
____Sedentary ___Active

2. How will you rate your muscular strength/endurance level?

___Very strong ____Moderately strong
___Not very strong ___Strong

3. When you do cardiovascular activities like running, cycling, swimming, what

do you feel?
___Excellent ___Fair ___Good
___ Average ___Very low

4. Describe your flexibility level.

___Very flexible ___Flexible ___Somewhat flexible
___Not at all

5. Analyze your answers. How will you describe your physical fitness level?
____________________________________________________________
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

The characteristics of Recreation are involve activity, no single form,

determined by motivation, occurs in unobligated time, voluntary participated,
universal sought and practical, by-products and gives direct satisfaction.
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 There are two classifications of Recreational Activity.

1. Indoor recreational activities are the things that you do for fun and
enjoyment in the comfort of your home, the gym, or any other covered area. Some
examples are: going to the gym, playing board games, doing indoor yoga, going
to art museums, playing on line games, hobby and collecting activities , and the
like.
The health aspect of indoor games and activities is also a big advantage as
it helps keep our muscles and bones strong. It manages the flow of blood in our
body and reduces the risk of cardiac diseases, depression, and weight gain while
improving our memory and mental health.

2. Outdoor recreation or outdoor activity refers to recreation engaged in

out of doors, most commonly in natural settings. ... When the activity involves
exceptional excitement, physical challenge, or risk, it is sometimes referred to as
"adventure recreation" or "adventure training", rather than an extreme sport.
Taking part in recreational activities, especially outdoors, can greatly
improve physical health. People who take part in activities such as Community
Recreation (walking, Laro ng Lahi), mountaineering (hiking),Aquatics
(skiing),Martial Arts (self-defense) schedule fewer office visits, maintain lower
body fat percentages, and have lower blood pressure and cholesterol levels.

TASK 3: LET’S FIND OUT! Identify the different recreational activities

demonstrated by the pictures whether outdoor or indoor recreational activity:

A. E.

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B. F.

C. G.

D. H.

INDOOR ACTIVITY OUTDOOR ACTIVITY

TASK 4: Choose a recreational activity (1) indoor activity and one (1) outdoor
activity and perform together with your parents/siblings. Video record your
performance and submit to your teacher online. Give your reflections on the
following questions: (Rubrics will be used to rate your performance).
Reflections:

1. What did you observe while doing the activity?

_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

2. What are the benefits you incurred in engaging recreational activities?

_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

8
 Have you finished your PFT ? This gives you an accurate assessment of your
fitness levels. Have you engaged in several recreational activities? How did your
own recreational activity feel? Was it too much or too light? On your own time,
can you engage in your own recreational program? How about your diet? Are
you following a healthy diet or are there matters that prevent you from following
the healthy diet that you want for yourself?

Barriers to Physical Activity

• Personal Barriers – Some common explanations (barriers) that people cite
for resistance to exercise are:
1. Insufficient time to exercise
2. Inconvenience to exercise
3. Lack of self-motivation
4. Non-enjoyment, boredom of exercise
5. Lack of confidence in their ability to be physical active (low self-efficacy)
6. Fear of being injured or having been injured recently
7. Lack of self-management skills, such as the ability to set personal goals,
monitor progress, or reward progress toward such goals
8. Lack of encouragement, support, or companionship from family and
friends
9. Non-availability of parks, sidewalks, bicycle trails, or safe and pleasant
walking paths close to home or the workplace.

• Environmental Barriers – Obvious factors include the accessibility of

walking paths, cycling trails, and recreation facilities. Factors such as traffic,
availability of public transportation, crime and pollution may also have an
effect. Other factors include our social environment, such as support from
family and friends and community spirits.

Task 2: Lead me to where I am! Classify the physical barriers written inside
the box whether they are personal or environment barrier by writing them on the
space provided.
Lack of Motivation Fear of Injury
Accessibility of walking pathways Health Considerations
Support from family and friends Gadgets providing leisure
Unavailability of parks/grounds Use of elevators and vehicles

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 Personal Barrier Environmental Barrier
__________________ ____________________
__________________ ____________________
__________________ ____________________
__________________ ____________________
__________________ ____________________

Physical activity performance is directly related to eating behaviors, rest

sleep and relaxation, stress management and health risk factors. Proper eating
behaviors affect one’s physical performance levels as nutrition affects energy
system directly. Rest and sleep and relaxation function to relieve fatigue , and as
a way for the body to recuperate, without which a good performance in physical
activities is not possible. Exercises and engaging recreational activities relieves
stress in many ways, as well as reduces health risks such as hypertension,
hypercholesterolemia, high blood sugar, and obesity. It also reverses the sedentary
lifestyle.

Task 4: “I Am on What I Eat”

Directions: Answer the following questions/statement on the space provided.
Rubrics will be used to rate your work.

1. How does eating habits affect your physical activity performance?

_____________________________________________________________
______________________________________________________________
______________________________________________________________

2. List the types of food that are apt for fueling performance.
____________________________________________________________
____________________________________________________________
____________________________________________________________

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 PHYSICAL EDUCATION & HEALTH 4
SUMMATIVE ASSESSMENT
Quarter 3 – Module 1

Most Essential Learning Competency: Self-assesses health-related fitness

(HRF) status, barriers to physical activity assessment participation and one’s diet
• K to 12 BEC CG: PEH11FH-Ig-l-6

I. Directions: Choose the answer of the following statement from

the words inside the box and write in the space before the number.

MUSCULAR STRENGTH FLEXIBILITY

MUSCULAR ENDURANCE BODY COMPOSITION

INDOOR ACTIVITY OUTDOOR ACTIVITY

ANTRHOPOMETRIC TEST RECREATION

CARDIOVASCULAR ENDURANCE HEALTH-RELATED FITNESS

_________________________1. The ability of your joints and muscles to move

in full range of motion.
_________________________2. The ability to use your muscles many times
without tiring.
_________________________3. The purpose of this test is to measure the (BMI)
_________________________4. The ability of the heart and lungs to deliver
oxygen to working muscle during physical
activity for a longer period of time.
_________________________5. The amount of force your muscles can produce
or exert.
_________________________6. The body’s portion of fat, muscle and bone
_________________________7. This is primarily associated with disease
prevention and functional health.
_________________________8. This refers to a recreational activity engaged in
out of doors.
_________________________9. An activity, that usually done during free time.
________________________10. An activity that you do for fun and enjoyment
that usually done inside a building.
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 II. Directions: PAK or GANERN: Write PAK if the statement is
correct and GANERN if the statement is incorrect.

___________1. Previous injuries, cost of uniforms, equipment, transportation,

and training fee are some of the barriers to physical activity
participation.
___________2. Participating recreational activity should be given importance
over proper nutrition intake.
___________3. Recreational activity is not only for fun but also for therapeutic
purposes.
___________4. Health behaviors such as eating habits, sleeping regularly, and
managing stress plays
important factors in participating recreational activities.
___________5. Developing cardio respiratory endurance can only achieve
through participation in recreational activity.

III. Directions: Fill in the blanks with the different indoor and outdoor
recreational activities and write the corresponding components that can be
derived in participating such activity

Health-related
Fitness Outdoor activities
Indoor activities

____________________ __________________
___________________
____________________ __________________
___________________
____________________ __________________
___________________

12
12 Republic of the Philippines
department of Education
Region I
PANGASINAN DIVISION II
MANAOAG NATIONAL HIGH SCHOOL
Manaoag, Pangasinan

PE and HEALTH 4
Quarter 3 - Module 2

MELC: Set Frequency, Intensity, Type, and

Time (FITT) goals based on training principles
to achieve and/or maintain health-related
fitness (HRF)
• K to 12 BEC CG: PEH12FH-Ii-j-7

13
PART I.
A. INTRODUCTION
Recreation is anything that is stimulating and rejuvenating for an
individual.A review of current literature indicates that people who participate in
sports club and organzied recreational activities enjoy better mental health, are
more alert, and more resilient against stresses of modern living.
B. DISCUSSIONS
Recreation relaxes your mind and body, relieves your day to day tension and
it is a universal need of man.

There are types of recreational activities

1. Physical (minor sports, group games,camping, outing)
2. Social ( social dancing, parties, parlor games participation)
3. Cultural (arts and crafts, Glee Club or music ministries, dramatic guilds or
theater arts, dance troupes, writing and painting)
4. Intellectual ( song, poetry, jingle, short story writing, puzzle, board games).

Recreation is a voluntary participation in an activity during free and

unobligated time that gives enjoyment. As to FITT goals, it also vary per
individual. The best way is to first know your thresholds, or the limits of what you
do per type of activity. Check for personal limits in frequency, intensity, time and
type of activity. From there, one can set targets or increases performance.

Here are several fitness goals that you may choose to pursue.
1. Foundation Fitness
This goal may be excellent for beginners who are unsure of their fitness goals. It
covers all elements of fitness (core, strenght, power and speed) without focusing
on nay aspectts in particular. This maybe a choice of people with very limited time
for fitness activities orvthose who struggle to fit physical activities in their busy
schedules in school. This is a choice of those who preferred to perform exercises
outside their house, within the community, in the park, or in the school.

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 2. Core Strength
This goal is beneficial to those with poor posture or back problems.It focuses on
core muscles which refer to all the muscles around the middle of the body and not
just abdominals. This means that the routines will concentrate on core muscles
which includes abdominal muscle, internal and external obliques, erector spinae,
and other muscles around the hip joint which have a massive effect on the pelvis.
3. Lower and Upper Body Strength
This goal is great for people with very specific goals that require a degree of
strenght.It can also be used by anyone who just finds it difficult doing strenght
tasks. It is great for people rehabilitating form injury. The routines focus on large
muscle groups in the upper body with particular concentration on the muscles of
the middle, upper back, chest shoulders and arms. If rehabilitation purposes, as a
cautionary measure, check with your doctor before performing the routines, for
these may increase the risk of injury.
4. Full Body Strength
This is best for people who want to be stronger through various range movements
or for those with specific goals that require a degree of stenght through the whole
body.This is a great for people who are aiming for full body balance rather than
dvelopment of the upper and lower body. This is focused on a combination of
upper and lower exercises, they are performed in the same training program.
5. Posture
This is beneficial for anyone who spends more than four hours a day in a seated
position and developes bad posture. When performed correctly, it will help create
good alignment to the skeletal system as it helps balance muscle strength amd
lenght.
6. Weight Loss
This is good for people who have a fair amount of weight to lose and are willing
to work hard to achieve weight loss. It is keeping your heart rate up and promote
muscle growth to help daily calorie burn.
7. Dynamic Speed
This goal will help to develop full body coordination by using large compound
movements to produce a more athletic body, allowing for improved sporting
ability. These routines will particularly beneficial to people who participate in
sports that require dynamic speed as part of the game.

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 8. Muscular Endurance
This goal covers almost every musclle of the body. It is most beneficial to anyone
trying to improve his or her ability to exercise for prolonged period of time. This
could be for those participating in marathons, soccer, cycling, or brisk walking for
an extended period of time.
Component Specific Fitness Program
a. Cardiovascular endurance is the mainstay in any fitness proogram.It is
usually focused on the larger
muscles of the body and include activities like walking, jogging, cyclling,
swimming, hiking etc.
b. Muscular Strength and Muscular Endurance refers to the muscle’s ability
to generate maximal force and be able to sustain this given force over an
extebde period of time. Strenght and endurance can be improved through
exercises that require muescle to lift, pushor pull against a resistance.
c. Flexibility refers to the range of motions available in a joint. These are
several stretching exercises that can improve flexibility.

Starting your Fitness Plan

a. Evaluating General Fitness Goals. You may choose between a fitness-for-
health plan, suits who wants health benefits of basic fitness and fitness-for-
skills plan, is designed for individuals who want to refine and improve skills
needed for a specific sport or activity.
b. Assessing Fitness Needs. You may choose test that will assess health related
fitness components.
c. Planning Your Own Program. Start deciding which physical activities or
sports you will undertake.
Training Principles
1. Overload Principle- it relies on the premise that to improve, the muscle
must produce work at a level that is higher than its regular work load. With
the need to cope with the new level of work, the body adjust accordingly.
2. Progressive Principle- it is a gradual increase in exerting effort or load
that is done not too slowly, nor too rapidly. This means that as the body
adapts to the initial overload, the overload must be adjusted and increased
gradually.

16
 3. Specificity Principle- suggests that overloading must specifically train a
desired body part for it to improve. Select exercises with emphasis on
stretching out the muscles and joints. Use the appropriate type of exercise
that directly improves your target muscles.
4. Principle of Reversibility- this shows that benefit and changes achieved
from overload will last only if training is continuous. This means all gains
due to exercise will be lost if one does not continue the exercise.
5. Recovery Principle - An athlete needs rest and recuperation for the body
to adjust properly.Adaptation to physical activity occurs gradually and
naturally, but time must be allowed for the body to regenerate and build.
6. Variation Principle - Adaptation can be maximized by varying physical
activity. An athlete may hit plateau with a constant, unchanging routine.
Sometimes, repetitive stress injuries might develop out of the same routine
performed over and over again.
7. Individualization Principle - No one person is totally alike. Each
individual has a certain unique set of physical characteristics. Therefore
some training or exercise programs are tailored-made for certain
individuals, especially for those with specific needs, strengths, or
limitations and conditions.
8. Maintenance Principle - Exercise must be regular for fitness to be
maintained. By following all the other principles, taking into
consideration the principles of FITT, one can maintain a healthy level of
fitness.
9. Regularity means that for exercise to be effective in developing fitness, it
must be done frequently enough, with enough intensity at a sufficient
period of time
d. Playing it safe. Safety is a paramount concern. It is advisable to get medical
clearance before beginning a fitness program.
e. Deciding When and Where to Exercise. Select time places for the physical
activity. The choice depends on the type of activity selected.
f. Staying with Your Own and Modifying it. It is important to evaluate your
fitness program regularly and modify it as necessary. Your plan must be
flexible enough to adapt as your life changes.

17
 C. READINGS
FITT RECOMMENDATIONS
PRINCIPLE
How often Researchers have found that excercising at least three times a
you should week provides greater cardiovascular benefits. Two days or
exercise? less is not adequate. Moreover, if two days pass between
sessions, the small successes (effects) in the earlier sessions
are lost.However, exercising beyond the prescribed level
increases the chances of injury.
What The choice of combination of physical activity largely depends
exercise on one’s current fitness goals, wants, needs and personal likes
should you and dislikes. It is recommended that you plan around aerobic
do? activities (running, basketball, soccer, swimming, etc.) that
you enjoy most.
What What is strenous for one person may be easy for another person
exercises who is more physically fit. According to the physical activity
should you guidelines, a person has to be engaged in a moderate to
do? vigorous physical activity for at least 60 minutes most days of
the week. One way to measure the intensity of the physical
activity is measuring the heart rate. During exercise, your pulse
should not exceed the target heart rate.
How much This depends mainly on your fitness level. The American
time should Center for Sports Medicine (ACSM) recommends doing 20-
you spend 60 minutes of continous aerobic activity per session. However,
exercising? there are studies that 12 minutes of physical activity can
already produce benefits.

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 D. Examples
F I T T Principle Table
Frequency of How often Beginner 3-5 days a week
F exercise Moderate to 5-7 days a week
High
Intensity of exercise How hard Beginner Less than 145 BPM
I Moderate to 145-186 BPM
High
Time of Exercise How long Beginner 20-30 minutes
T Moderate to 30-60 minutes
High
T Type of exercise Whice A continous activity that is aerobic
exercises ( requires oxygen)

Flexibility Muscular Strenght Muscular Endurance

F *Daily *3 time a week or every *daily for some muscle
*Warm-up other day group
*Cool down *different muscle group *3-4 times a week

I *Hold 15-30 sec. *8-12 repetition *15+ repetition

*total body *70-90% of max. Lift * 50 % max weight
T *10-20 minutes *15-60 min. *30-60 minutes
*Progressive overload *Progressive Overload
T *Static stretch *Free weights *Resistance Training
*Machines *Body weight

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PART II. ACTIVTY PROPER
I. Directions: Find and encircle the words in the grid that pertains to training
principles. Words can go horizontally, vertically and diagonally.

N E F F E C S P E C I F I C I T Y
O T I V E T N R A R I N I E N G T
I A K E S T I O E M E A V N D P P
T R A T I E S C I N C I E X V L T
A E T H T F O P R T S Y E M Q A M
Z V M B Y V M M E S A C R W T T D
I E J Z E X L K E C N I N Z M E Q
L R J R J Y T R J A I L R Y R A G
A S Y Y P T G Y N R D F D A J U Z
U I W P M O Q E Z R A R I L V Y T
D B D Z R K T J N D O Y Y C M N G
I I Z P L N V L Y R L H G M I T K
V L Y T I L I B I S R E V E R T X
I I J A R Z T F B L E F T N N W Y
D T M Q V R N N T K V N D K B M N
N Y W L C N H V L T O Q C T B M K
I N D I V I D U A L I Z A T I O N

II. Directions: Classify the recreational activities below. Write whether it is

Social, Cultural or Intellectual.
_______________1. Attending chorale competition
_______________2. Playing snake & ladder
_______________3. Ballroom dancing
_______________4. Swimming
_______________5. Participating “Laro ng Lahi”
_______________6. Origami or paper folding
_______________7. Spoken poetry
_______________8. Drawing
_______________9. Playing scrabble
_______________10. Attending Christmas party

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III. Directions: Following the fitness plan design shown below, select recreational
activities as guided by the Principles of exercise and the FITT goals.

FITT Goals Frequency Intensity Type Time

(Indicate Light, Form of (Total fitness
days of the Moderate to recreational plan not less
week) vigorous activities than 60
minutes)
Cardiovascular e.g. 8-12 Aerobic Dance 30-40 minutes
Endurance 3Xa week repetition
Moderate
1. 2. 3. 4.
Muscular 5. 6. 7. 8.
Strength
Flexibility 9. 10. 11. 12.

PART IV. SUMMATIVE EVALUATION

A. TRUE or FALSE Directions: Write TRUE if the statement is correct, and
write FALSE if the statement is incorrect. Write your answer in space before
each number.
________1. Effective training takes time and patience.
________2. FITT stands for Frequency, Intelligence, Time and Type.
________3. The body will be able to maintain level of fitness without maintaining
exercises.
________4. There must be body weight exercises to increase strength such as
weight lifting.
________5. Stress injuries might be developed if out of the same routine
performed over and over again.
________6. There must be a stretching program to increase flexibility like
sprinting.
________7. Training programs are tailored-made for individuals with specific
needs, strengths, or limitations
________8. Cardiovascular endurance usually focused on larger muscles of the
body.
________9. Engaging zumba program helps one to maintain healthy level of
fitness.
________10. Dance is not considered as healthy physical activity.

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 B. Scrambled Sentences
Directions: Arrange the jumbled words to form the correct sentence about
fitness goals and on how you start your fitness plan. Write your answer on
the space provided for each item.

1. fitness goals / and/ evaluating general/fitness-for-health plan/ fitness-for skill

plan/ is between a/
_____________________________________________________________
_____________________________________________________________
2. exercise/to/ when/deciding/ and/ where/
_______________________________________________________________
______________________________________________________________
3. with poor posture/ core strenght/ to those/ or back problems/ is beneficial/
_______________________________________________________________
______________________________________________________________
4. by using large/ compound movements/ will help/ dynamic speed/ to develop/
full body coordination/
_____________________________________________________________
____________________________________________________________
5. who are unsure/ for beginners/ is excellent/of their fitness goals/ foundation
fitness/
_____________________________________________________________
_____________________________________________________________

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 C. Acrostic Poem
Directions: Make an acrostic poem using the topic FITT GOAL. Write the
topic word vertically on your paper. Start each line of the poem with the capital
letters. Each line of the poem should consist a word or phrase related to the topic.
See the example below using the word PLAY. Rubrics will be used to rate the
activity.
Physical activity is easy to
Love by
Adults and
Y outh

F ________________
________________
G________________
________________

I ________________
________________
O________________
________________

T________________ A________________
T________________ L________________

Acrostic Poem Rubric

Categories Exceptional Good Average Needs
5 points 4 points 3 points Improvement
2 points
Format All Most Some of the Few of the
words/phrases words/phrases words/phrases words/phrases
in the acrostic in the acrostic in the acrostic in the acrostic
poem begin poem begin poem begin poem begin
with the with the with the with the correct
correct letter correct letter correct letter letter
Content All Most Some Few
words/phrases words/phrases words/phrases words/phrases
are related to are related to are related to are related to
the topic the topic the topic the topic

23
12 Republic of the Philippines
department of Education
Region I
PANGASINAN DIVISION II
MANAOAG NATIONAL HIGH SCHOOL
Manaoag, Pangasinan

PE and HEALTH 4
Quarter 3 - Module 3

MELC: Engages in moderate to vigorous physical

activities (MVPAs) for at least 60 minutes most
days of the week in a variety of settings in- and
out-of school
• K to 12 BEC CG: PEH12FH-IIa-t -8

24
PART I.
A. Introduction:
Physical activity means movement of the body that uses energy. Walking,
gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer or
dancing the night away are all good examples of being active. The term "physical
activity" should not be confused with "exercise", which is a subcategory of
physical activity that is planned, structured, repetitive, and aims to improve or
maintain one or more components of physical fitness. Beyond exercise, any other
physical activity that is done during leisure time, for transport to get to and from
places, or as part of a person’s work, has a health benefit. Further, both moderate-
and vigorous-intensity physical activity improve health. There are different levels
of physical activity.
• Light Physical Activity
• Moderate Physical Activity
• Vigorous Physical Activity
It is important to encourage young people to participate in physical activity
that is appropriate to their age, that makes them happy, and offers a variety.
B. Discussions:
What is Moderate to Vigorous Physical Activity?
The first thing to understand about the 60-minute guideline: It refers to 60
minutes of moderate-to-vigorous physical activity, commonly abbreviated as
MVPA.
Moderate physical activity refers to activities equivalent to brisk walking or
bicycling. Vigorous physical activity produces large increases in breathing or heart
rate, such as jogging, aerobic dance or bicycling uphill.
Moderate activity requires a moderate amount of effort and raises your heart
rate to a degree that you notice it, but your breathing stays more or less steady.
Vigorous activity demands a large amount of effort that raises your heart rate
considerably and forces you to breathe intensely.
By that definition, a lot of things may qualify as physical activity—
everything from free play and sports participation to household chores and active
transportation.
Depending on a student’s level of fitness, walking to school may be moderate
activity, but for most student’s it’s light activity. Riding a bike to school, especially

25
if there are hills to climb, probably represents moderate activity. But again, it
depends on the level of fitness of the child and how fast and hard they decide to
pedal?
Metabolic Equivalents (METs) are commonly used to express the intensity
of physical activities. MET is the ratio of a person's working metabolic rate relative
to their resting metabolic rate. One MET is defined as the energy cost of sitting
quietly and is equivalent to a caloric consumption of 1kcal/kg/hour. It is estimated
that compared with sitting quietly, a person's caloric consumption is three to six
times higher when being moderately active (3-6 METs) and more than six times
higher when being vigorously active (>6 METs).

TABLE OF ACTIVITIES FOR LIGHT, MODERATE, AND VIGOROUS

PHYSICAL ACTIVITIES IN PHYSICAL EDUCATION

Light Moderate Vigorous

<3.0 METs 3.0-6.0 METs >6.0 METS

• Walking slowly • Walking very brisk (4 mph) • Hiking

• Sitting using computer • Cleaning heavy (washing • Jogging at 6
• Standing light work windows, vacuuming, mph
(cooking, washing mopping) • Shoveling
dishes) • Mowing lawn (power • Carrying heavy
• Fishing sitting mower) loads
• Playing most • Bicycling light effort (10- • Bicycling fast
instruments 12 mph) (14-16 mph)
• Badminton recreational • Basketball game
• Tennis doubles • Soccer game
• Tennis singles

BENEFITS OF MODERATE TO VIGOROUS PHYSICAL ACTIVITY IN

P.E

Engaging students in moderate to vigorous physical activity (MVPA) in P.E.

prepares them to lead physically active lives and can improve health and academic
outcomes.2 Physical activity does not have to compete with educational goals; in

26
fact, it can help students learn content by enhancing concentration skills and on-
task behavior.

• Increasing MVPA in PE has the greatest potential for increasing health

benefits for most students as it generates more energy expenditure;
contributes to obesity prevention and muscular and bone development;
reduces anxiety and stress; improves self-esteem, mood and concentration;
and reduces the risk of chronic disease.
• Activity-focused PE can contribute to academic performance, improved
attendance and positive classroom behavior.
• Increasing MVPA in PE provides more opportunities to meet other PE goals
such as motor development, increased fitness, skill enhancement and positive
social interactions.

C. Readings:
HOW MUCH OF PHYSICAL ACTIVITY IS RECOMMENDED?
WHO recommends:
Children and adolescents aged 5-17years
• Should do at least 60 minutes of moderate to vigorous-intensity physical
activity daily.
• Physical activity of amounts greater than 60 minutes daily will provide
additional health benefits.
• Should include activities that strengthen muscle and bone, at least 3 times
per week.
Adults aged 18–64 years

• Should do at least 150 minutes of moderate-intensity physical activity

throughout the week, or do at least 75 minutes of vigorous-intensity physical
activity throughout the week, or an equivalent combination of moderate- and
vigorous-intensity activity.
• For additional health benefits, adults should increase their moderate-intensity
physical activity to 300 minutes per week, or equivalent.
• Muscle-strengthening activities should be done involving major muscle
groups on 2 or more days a week.

27
Adults aged 65 years and above

• Should do at least 150 minutes of moderate-intensity physical activity

throughout the week, or at least 75 minutes of vigorous-intensity physical
activity throughout the week, or an equivalent combination of moderate- and
vigorous-intensity activity.
• For additional health benefits, they should increase moderate-intensity
physical activity to 300 minutes per week, or equivalent.
• Those with poor mobility should perform physical activity to enhance
balance and prevent falls, 3 or more days per week.
• Muscle-strengthening activities should be done involving major muscle
groups, 2 or more days a week.

The intensity of different forms of physical activity varies between people. In

order to be beneficial for cardiorespiratory health, all activity should be performed
in bouts of at least 10 minutes duration.

D. Examples:
LIGHT PHYSICAL ACTIVITY
➢ Walking normally, where your heart beats normally.
Examples:
• Slow walk
• Gardening
• House cleaning
• Caring for children

28
 MODERATE PHYSICAL ACTIVITY
➢ Walking quickly, when you feel your heart beat faster than normal and sweat.
➢ You should be able to maintain a conversation while walking.
Examples:
• Walking quickly
• Riding a bike
• Dancing

VIGOROUS PHYSICAL ACTIVITY

➢ Walking at a fast pace, you should feel your heart beat strongly and sweat
Examples:
• Walking quickly & carrying weights
• Aerobics, Zumba
• Playing soccer
BENEFITS
• Improve
▪ Cardiorespiratory Condition
▪ Muscular Capacity
▪ Cognitive Function (for older adults)
• Weight Loss
▪ Especially when combined with a diet low in calories
• Prevention of Falls
• Reduce Stress
• Reduce Depression

29
 Part II- Activity Properp

• I. Directions: Perform one activity at a time and supply the information by

filling- up the table.

Describe the Walking Brisk walking 3-minute jump

activity based on around for 5 for 4 minutes jacks
the following: minutes
How are you
feeling?
How is your
breathing?
How is your
sweat?
How is your
talking ability?

II. Directions: Classify the following activities as moderate or vigorous.

Water Aerobics Swimming laps Ballroom dancing

Jogging Aerobic dancing General gardening
Walking briskly Tennis(singles) Jumping rope
Tennis(doubles) Bicycling slower than 10 mph Hiking

MODERATE ACTIVITIES VIGOROUS ACTIVITIES

1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

6. 6.

30
III. TRUE OR FALSE:
Directions: Write TRUE if the statement is correct and FALSE if it is
incorrect. Write your answer on the space provided.
_____1. Children and adolescents aged 5-17years should do at least 60 minutes of
moderate to vigorous intensity physical activity daily.
_____2. Metabolic Equivalents (METs) are commonly used to express the
intensity of physical activities.
_____3. Walking slowly is an example of Moderate physical activity.
_____4. Weight Loss should be the most important goal of fitness and exercise.
_____5. You should do warm-up before exercising.
_____6. Vigorous physical activity refers to activities equivalent to brisk walking
or bicycling
_____7. Physical activity improves Cardiorespiratory condition, Muscular
capacity, Cognitive function
_____8. In order to be beneficial for cardiorespiratory health, all activity should
be performed in bouts of at least 10 minutes duration.
_____9. Jogging is an example of Vigorous physical activity.
_____10. Even moderate exercise reduces the risk of heart disease, diabetes,
hypertension, and obesity.
_____11. Crunches and sit-ups are the best way to lose belly fat.
_____12. Moderate physical activity produces large increases in breathing or heart
rate, such as jogging, aerobic dance or bicycling uphill.
_____13. Working out at a gym will provide the best results.
_____14. MVPA stands for Mobile to Virtual Physical Attachments
_____15. Strength training, such as lifting weights, will result in a bulky
appearance.

31
SUMMATIVE EVALUATION
A. Directions: Encircle the letter of the correct answer.
1. How much moderate physical activity does an adult need?
a. 30 minutes a week b. 50 minutes a week
c. 75 minutes a week d. 150 minutes a week
2. Physical activity is good for:
a. Preventing bone loss
b. Helping manage stress
c. Helping you fall asleep quickly and sleep well
d. All of the above
3. Which of these is considered exercise?
a. Dancing b. Gardening
c. Pleasure walking d. All of the above
4. The best home workout is:
a. An exercise video
b. A TV exercise program
c. A walk around your neighborhood
d. All of the above
5. What does the acronym MVPA stands for?
a. Manly Valor Per Atrocity
b. Mirroring to Visualize Physical Appearance
c. Moderate to Vigorous Physical Activities
d. Mobile to Virtual Physical Attachments
6. Which of these is NOT a vigorous aerobic activity?
a. Brisk walking b. Gardening
c. Swimming d. Roller skating
7. Which of the following is a type of light physical activity?
a. Hiking b. Jogging
c. Soccer game d. Walking slowly
8. To help keep you on track with physical activity, it's important to:
a. Set an activity goal
b. Create an activity calendar
c. Get proper shoes and clothes
d. All of the above

32
9. What activity refers to activities equivalent to brisk walking or bicycling?
a. Easy physical activities b. Moderate physical activities
c. Vigorous physical activities d. Reinforcing physical activities
10. Which of the following is a type of vigorous physical activity?
a. Hiking b. Fishing sitting
c. Tennis doubles d. Walking slowly

B. Directions: Discuss the question briefly. Rubrics will be used to rate your
answer.
1. Differentiate Moderate Physical Activity and Vigorous Physical Activity.
Substantiate your answer with concrete examples.
______________________________________________________________
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
__________________

RUBRICS FOR DISCUSSION

TRAITS 5 3 1
The essay is The essay is The essay poorly
focused, focused on topic addresses topic
purposeful, and and includes few and includes
reflects clear loosely related irrelevant ideas.
insight and ideas. ideas. Some Little or no
Effectively organization of organization of
Focus & Details,
organizes ideas to ideas to build an ideas to build an
Language Use,
build a logical, argument. argument. Many
Style &
coherent Contains frequent errors in
Conventions
argument. Uses errors in grammar, grammar,
correct grammar, spelling, and spelling, and
spelling, punctuation punctuation,
punctuation makes reader’s
throughout with comprehension
very few errors difficult
TOTAL SCORE

33
C. Directions: Explain the questions given. Write on the space provided for each
question. Rubric will be used to rate your answer.
1. Is it important to perform MVPA during Physical Education classes?

_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

2. What makes MVP different from other types of activities performed under PE?
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

RUBRICS FOR DISCUSSION

TRAITS 5 3 1
The essay is The essay is The essay poorly
focused, focused on topic addresses topic
purposeful, and and includes few and includes
reflects clear loosely related irrelevant ideas.
insight and ideas. ideas. Some Little or no
Focus & Effectively organization of organization of
Details, organizes ideas to ideas to build an ideas to build an
Language Use, build a logical, argument. argument. Many
Style & coherent Contains frequent errors in grammar,
Conventions argument. Uses errors in grammar, spelling, and
correct grammar, spelling, and punctuation,
spelling, punctuation makes reader’s
punctuation comprehension
throughout with difficulty
very few errors
Language Use, Uses correct Contains frequent Many errors in
Style & grammar, errors in grammar, spelling,
Conventions spelling, grammar, and punctuation,
punctuation spelling, and makes reader’s
throughout with punctuation comprehension
very few errors difficult
TOTAL SCORE

34
12 Republic of the Philippines
department of Education
Region I
PANGASINAN DIVISION II
MANAOAG NATIONAL HIGH SCHOOL
Manaoag Pangasinan

PE and HEALTH 4
Quarter 3 - Module 4

MELC: Analyzes physiological indicators such as

heart rate, rate of perceived exertion and pacing
associated with Moderate to Vigorous Physical
Activities (MVPAs) to monitor and/or adjust
participation or effort.
• K to 12 BEC CG: PEH12FH-Ik-t-9

35
PART I.

A. Introduction
In this module, you will learn about the physiological indicators such as heart
rate, rate of perceived exertion and pacing which are associated with moderate to
vigorous recreational activities such as biking with level terrain or few hills, hiking
or walking at a brisk pace. The results of these physiological indicators will serve
as guide to monitor and adjust the intensities in the participation to the recreational
activities. Fun and pleasure are perhaps the immediate answers of the majority who
have experienced outdoor activities. However, there is more to it than just the fun.
Studies have shown that being close to natural environment is healthy. Aside from
the fresh air and the amazing natural sites, the recreational activities have positive
effects on the general well ness of an individual most especially if it is done with
regularity.

B. Discussion

Physiological Indicators in Recreation

The physiological indicators composed of heart rate, rate of perceived
exertion and pacing associated with moderate to vigorous physical activities to
monitor and or adjust participation or effort will show your level of participation
and performance in recreational activities such as biking with level terrain or few
hills, hiking or walking at a brisk pace. Moderate and vigorous intensity of physical
activities are monitored through the indicators.
Recreation is derived from the Latin word recreare which means to be
refreshed. Choices for recreation vary from person to person. Therefore,
recreational activities depend on one’s interests, pursuits and needs which may be

36
reflective of one’s beliefs and level of gratification. For example, a natural park
with level terrain or few hills may serve as bonding place for a family to have a
picnic, a great fitness area for a jogger, a place to commune with nature and to
meditate for others. Being outdoors prevents a person from having a sedentary
lifestyle. It allows people to move, whether by walking, running, swimming,
biking and others. Why recreation activities are important? It helps people to be
on the move. It gets their hearts pumping and their muscles at work. Such
movements expend energy, promote cardiovascular and muscular fitness, and
improve the function of the immune system, include reduced obesity, reduced risk
of disease, enhanced immune system and increased life expectancy. In fact, the
physical activities done in outdoor recreation may range from average to vigorous
levels of intensity.
Like brisk walking, hiking is a good way to improve your cardiovascular
fitness, particularly if your route includes some hills, which will force your heart
to work harder. Taking a hike on the slightly uneven surface of a trail also provides
a natural way to engage the core muscles in your torso and to hone your balance
skills.
At first, the heart rate is an indicator of level of participation in physical
activity. The intensity of activity is measured by the percentage of the maximum
heart rate during the recreational activities which literally means the number of
times the heart beat in one minute. To determine your maximum heart rate based
on your age, we will use of prediction equation (MaxHR Formula = 220 – your
age). We all know that as we grow older, our PMHR decreases. It’s one of the
factors which lead to cardiovascular diseases among adults. The tests such as
treadmill or exercise bike are given to them to monitor and measure one’s heart
rate whether they maintain or improve their fitness.

37
 Monitoring heart rate is important for keeping tract of your heart during
exercise and a to ensure the success and safety of your fitness program. How to
monitor heart rate? There are two ways in monitoring: radial pulse and your
carotid pulse. The radial pulse is highly recommended. To compute for Resting
Heart Rate, sitting rest, lying down or right after waking up, count the number of
heartbeats within 15 seconds, multiply by 4 equals your resting heart rate. A 59
bpm possess good fitness, and 90 above bpm means low fitness. Below is the table
for RHR ratings:

Table 1. Resting Heart Rate ratings.

Resting Heart Rate ratings
Heart Rate (bpm) Rating
59 Excellent
60-69 Good
70-79 Average
80-89 Fair
90 + Poor

Using the heart as physiological indicators, maximal heart rate is typically

used. Participation in outdoor recreational activities should be between 55%-85%
of your maximal heart rate to maintain or improve cardiorespiratory fitness. To
compute for Target Heart Rate: 55% HR multiplied by PMHR is equal to lower
limit moderate intense activities; 70% HR multiplied by PMHR is equal to upper
limit moderate intense activities. For vigorous intense activities, 70% HR
multiplied by PMHR is equal to lower limit vigorous intense activities; 85% HR
multiply by PMHR is the upper limit for vigorous intense activities. However, as
fitness improves, accumulated minutes should at least account for 30 minutes a
day, and the FITT principle can be increased as well. It is important that you
monitor and interpret your fitness improvements whether you possess low fitness,
marginal fitness or good fitness. The table below shows recommended
progression.

38
 Table 2. Progression of Activity Frequency, Intensity and Time Based on
Fitness Level.
Progression of Activity Frequency, Intensity and Time Based on
Fitness Level
Low Fitness Marginal Good
Fitness Fitness
Frequency 3 days a week 4-5 days a 6 days a
week week
Intensity
Heart Rate Reserve (HRR) 40-50% 50-60% 60-85%
Target Maximum Heart Rate 55-65% 65-75% 75-85%
(THR)
Rate of Perceived Exertion 5-6 7-8 9-10
(RPE)
Time 30 mins. 40 mins. 60 mins.
(1 hour)

The Rate of Perceived Exertion (RPE) is used to measure the intensity of

your exercise and it is based on the person’s experiences during the participation
in recreational activities including increased respiration, increased sweating and
fatigue. A number in RPE is assigned to coincide with the subjective feelings and
runs from 1-10 physical exertion. Dr. Gunnar Borg has designated the scale (from
1 to 10) for us to be guided in doing physical activities. It is useful to track workout
strength and appropriate monitoring of heart rate. The table of equivalents is as
follows:
Table 3. Borg’s Table of Equivalents.
RPE APPROXIMATE LEVEL OF ACTIVITIES
EXERTION
1 10% No exertion Sleeping, cellphone browsing

2 20% Very very weak Reading, watering the plants

39
 3 30% Very weak Doing household chores like
cooking, cleaning the house

4 40% Weak Slow jogging

5 50% Moderate Few hills climbing, moderate

walking brisk
6 60% Somewhat strong Hiking

7 70% Strong Fast brisk walking, running

8 80% Very strong Bicycling

9 90% Very very strong Swimming

10 100% Maximal exertion Athletic, sports competition

When using this rating scale, you must remember to include feelings of
shortness of breath, as well as how tired you feel in your legs and all body parts.
Remember that the recommended target level of exertion is from 5-10 for your
fitness health to maintain and improve.
If the student selects a number of 5, for example, it garners an exertion level
of 5, which means that he/she would more or less, be at his/her 50% maximum
heart rate. This value can be compared to Prediction Equation in determining the
PMHR of an individual age 16 years, subtract the age to 220 which is the given
highest heartbeat, is equal to 204, and his/her 50% exertion based on the table
above, the heart rate will be 102 beats per minute. Whatever the heart rate is, that
would be his/her 50% PMHR. The activity can be considered as moderate or
vigorous intensities. The Prediction Equation can be adjusted and known to have
an error between 10 to 20 beats per minute.
Pace and Pacing is a rate of movement, especially in stepping and walking
(to walk at a brisk pace of five miles an hour). It is a rate of activity, progress,
growth, performance and tempo. Walking at a brisk pace means you’ll be walking
faster than you would normally. Many fitness experts consider a brisk walking
pace to be 100 steps per minute or 3 to 3.5 miles per hour. A brisk pace is relative
since it refers to your level of exertion, which depends on your fitness level. In

40
order for it to be considered a brisk pace, you need to raise your heart and breathing
rate. You may feel slightly out of breath or sweaty when walking briskly.
Pacing is a method that begins with measuring one’s stride, with the intent
of determining an individual’s length of stride. A pace is measured two steps; a
complete stride. Every time the right and left foot hits the ground is one pace. Each
pace (two steps) normally measures out to almost 50-60 inches. Perhaps the best
method to determine a hiker’s pace is to record it over a specific distance to
determine an average. Before embarking on the trail, the individual should
develop a “pace average” over a controlled area first.
Pacing on a bike requires self-knowledge and self-control. Pacing may be
required when what will limit your performance later does not limit you now.
Pacing means riding more slowly at the beginning so that you can go faster at the
end. Pacing also means riding more slowly at the beginning so that you can reach
the end.
C. Readings
OUTDOOR RECREATION FOR FILIPINO KIDS
The world is rapidly changing. Everything is slowly adapting to the
technological advancements that are happening. The evidence of this rapid change
is seen everywhere. People cannot leave without their cell phone, tablets are sold
everywhere and computers are incorporated into almost everything. Some say that
the Philippines is a developing country but you must take note that it is undeniable
that you are already in the modern age.
Outdoor recreation gives you the active lifestyle that you need to stay healthy
and fit. Filipinos in the 90s were fond of these outdoor games. Kids are seen
playing “tumbang preso”, “Piko”, “langit-lupa” and other games that require
movement. Compared to the present times, children today when asked whether
they know any of these traditional games would say no. And if they are asked what
games do they play, most of them would answer video games and other virtual
games.
Outdoor recreation also provides children several things that they could not
learn in the classroom. Just like what the saying said, “experience is the best
teacher.” It increases their knowledge about their natural habitat. In the future, it
may give children a positive outlook in life when they grow up. Their social skills
would also increase, thus helping them survive in the future.
For families on a budget, a walk in the park could be a substitute. Why?

41
Walking gives several benefits such as reduction of heart related diseases. Besides
that, it will also serve as the bonding time between the kids and the parents. Playing
in the park is also a great idea, a simple game of “Chinese garter” would be a great
recreational activity. People can enjoy and stay healthy at the same time. They just
need to find the suitable activity for them. Living healthy is better than enjoying
the world today, but suffer in the future. Parents must teach their children that
having a healthy lifestyle will benefit them in the future. When is the best time to
go out, enjoy the sun and have a parent-child bonding? NOW!!!

D. Examples

Figure 1: https://www.facebook.com/PetiksAkyaters/posts/637384336940680

Invite your family, friends and relatives to do walking, biking or hiking in the
place or community which have few hills, mountains and with level terrains. Such
places like in our Pangasinan province comprised the natural and environmental
sites which are mostly visited by the tourists.

Figure 2: https://www.facebook.com/PetiksAkyaters/posts/637384336940680

42
PART II. Activity Proper

I. Directions: On the space provided before the number, draw 1 heart ( )

when the activity is done while heart is at rest and draw 2 hearts ( )
if heart is working hard.
1. Biking 6. Step-Ups
2. Sprinting 7. Eating
3. Sleeping 8. Hiking
4. Reading Encyclopedia 9. Lifting 25kgs. barbel for 5 seconds
5. Fall In-Love 10. Taekwondo
II. Directions: Encircle the word which are related to physiological
indicators in recreation that can be found in any directions.

RATE INTENSITY
PACING BICYCLING
FITNESS PHYSIOLOGICAL
HEALTH RADIAL
PULSE HEART

D E W C B M J L P T G F V X O
S D R W E F S A I A P V X N M
S Y A N M B I C Y C L I N G C
E T D W D F G I C V F G B O R
N K I V L K R G Z H I H J K A
T L A N O G H O T Z T V G H T
I C L Q B N M L Y Y U F G T E
F V D U P S A O T E Q W G U D
S N W R G E S I Y M O N P R S
C S G W H D S S Y Z I W R T Y
X W F W N N S Y F C P R P F T
S R R K E R F H A W I U T R R
F Q T T Q D F P S H J T L I I
C S N H H E A R T X S D M S P
X I O G E R W Z F E R V B N E

43
Activity III. Directions: Read and study the situation statement below.

Juan is a 17 years old Grade 12 student who is always physically active on

bicycling routine. Compute his Target Heart Rate using the two methods. Use
the formula below to estimate the Target Heart Rate and record the upper
limit and lower limit for each bicycling activity intensity.

Target Maximum Heart Rate (MHR) Method:

1. Estimated Maximal Heart Rate
220 – Age = MHR
2. Range for Moderate Intensity Activity
55 % X MHR = LOWER LIMIT
70% X MHR = UPPER LIMIT
3. Range for Vigorous Intensity Activity
70 % X MHR = LOWER LIMIT
85% X MHR = UPPER LIMIT

LOWER UPPER
INTENSITY
LIMIT LIMIT

Moderate

Vigorous

44
PART III. SUMMATIVE EVALUATION
I. Directions: Rearrange the jumbled letters to form the correct word/s that
identifies the physiological indicator.
Statement Jumbled Letters Formed Word/s

1. A kind of pulse located

I D RA L A
at the wrist.

2. The intensity of
activity is measured by
the percentage of the
maximum heart rate
during the recreational EAHRT TERA
activity which literally
means the number of
times the heart beats in a
minute.
3. It is used to measure
the intensity of your
exercise and is based on
the person’s experiences TERA FO
during the participation ERPCVEDEI
in recreational activities XERETINO
including increased
respiration, increased
sweating and fatigue.
4. Refers to the rate or
speed of doing physical C I P A G N
activities.
5. It is used to measure
the intensity of your
exercise that includes
ERP ALSCE
shortness of breath as
well as how tired you feel
in your whole body.

45
 6. A good way to
improve your
cardiovascular fitness,
particularly if your route I K H I G N
includes some hills,
which will force your
heart to work harder.
7. Refers to the ability of
the heart, lungs, blood
vessels and blood to ACRIDO-SVAUCLRA
work efficiently and to DENRUACNE
supply the body with
oxygen.
8. The state of
equilibrium and one
ABLNACE
important skill used in
biking.
9. Refers to the
soundness of the heart
and lungs which ROGNAIC IVGRO
contributes to the ability
to resist disease.
10. The term for the DYBO
body’s relative amount
MCOPOTSINIO
of fat to fat-free mass.

II. Directions: Match Column A with Column B. Write your answer on the
space provided.
A B
_____1. These are physiologic in nature and depends on A. Heart Rate
your level of participation and performance in
recreational activities.
_____2. A major artery that is located below the base of B. Pacing
the thumb.
_____3. It means the number of times a person’s heart C. Physiological Indicators
beat in one minute.

46
 _____4. The rate or speed of movement in doing the D. Rate of Perceived
physical activities that regulates one’s progress Exertion (RPE)
and performance.
_____5. It is used to measure the intensity of exercise and E. Radial artery
based from person’s feelings and experiences. F. Carotid artery

III. Directions: Create a poster which promotes a healthy lifestyle for your
family and the community, then explain briefly. Rubrics will be used to rate
the activity.

Discussions:
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

RUBRICS
CRITERIA
POINT Content and organization SCORE

5 Shows highly creative concepts.

Has unique and easy to understand.
Quality of work is competent, conveys strong message.
4 Somewhat creative and shows a good understanding of
concepts. Has unique and the quality of work is satisfactory
and showing some imagination.
3 Shows a fair understanding of concepts.
Make some sense
Quality of work is fair, showing little imagination
2 Questionable creativity and originality.
Message is unclear and loses audience attention.
1 Lacks creativity. Does not show an understanding of
concepts.
Hardly make a sense. Does not attract attention of audience.

47