HOPE-1 Quarter 1 Module 3 Set Fitness Goal PDF

Health Optimizing Physical Education 1 Quarter 1 – Module 3: Set Fitness Goal Engaging in Moderate to Vigorous Physical Activity 1 Health Optimizing Physical Education 1 (H.O.P.E 1) Alternative Delivery Mode Quarter 1 – Module 3: Title- Enga...

Health Optimizing Physical Education 1 Quarter 1 – Module 3: Set Fitness Goal Engaging in Moderate to Vigorous Physical Activity 1 Health Optimizing Physical Education 1 (H.O.P.E 1) Alternative Delivery Mode Quarter 1 – Module 3: 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: Raine P. Ramos, Lorelyn P. Arellano, Celeste A. Cortez, John Lester Guerrero, Pacita Q. Lungcay Illustrator: Roderick B. Blando Layout Artist: Mark John B. Diocado Management Team: Wilfredo E. Cabral, Regional Director Job S. Zape Jr., CLMD Chief Eugenio S. Adrao, EPS In Charge of LRMS Elaine T. Balaogan, Regional ADM Coordinator Fe M. Ong-ongowan, Regional Librarian Rosemarie C. Blando, CID Chief August M. Jamora, EPS In Charge of LRMS Meliton A. Berin Jr., Division ADM Coordinator Printed in the Philippines by Department of Education – Region IV-A CALABARZON Office Address: Gate 2 Karangalan Village, Barangay San Isidro Cainta, Rizal 1800 Telefax: 02-8682-5773/8684-4914/8647-7487 E-mail Address: [email protected] 2  Health Optimizing Physical Education 1 Quarter 1 – Module 3: Set Fitness Goal Engaging in Moderate to Vigorous Physical Activity 3 Introductory Message For the facilitator: Welcome to the Health Optimizing Physical Education 1 (H.O.P.E 1) Alternative Delivery Mode (ADM) Module on Engaging in moderate to vigorous physical activities! This module was collaboratively designed, developed and reviewed by educators both from public and private institutions to assist you, the teacher or facilitator in helping the learners meet the standards set by the K to 12 Curriculum while overcoming their personal, social, and economic constraints in schooling. This learning resource hopes to engage the learners into guided and independent learning activities at their own pace and time. Furthermore, this also aims to help learners acquire the needed 21st century skills while taking into consideration their needs and circumstances. In addition to the material in the main text, you will also see this box in the body of the module: As a facilitator you are expected to orient the learners on how to use this module. You also need to keep track of the learners' progress while allowing them to manage their own learning. Furthermore, you are expected to encourage and assist the learners as they do the tasks included in the module. ii For the learner: Welcome to the Physical Education and Health 11 Alternative Delivery Mode (ADM) Module on Engaging in moderate to vigorous physical activities! This module was designed to provide the learners with fun and meaningful opportunities for guided and independent learning at their own pace and time. The different exercises that will suites their fitness level as a Senior High School student. This lesson will encourage them to stay fit, learn how to live healthy, active, lives and enjoy physical fitness throughout their lifespan. This module has the following parts and corresponding icons: What I Need to Know This will give you an idea of the skills or competencies you are expected to learn in the module. What I Know This part includes an activity that aims to check what you already know about the lesson to take. If you get all the answers correct (100%), you may decide to skip this module. What’s In This is a brief drill or review to help you link the current lesson with the previous one. What’s New In this portion, the new lesson will be introduced to you in various ways such as a story, a song, a poem, a problem opener, an activity or a situation. What is It This section provides a brief discussion of the lesson. This aims to help you discover and understand new concepts and skills. What’s More This comprises activities for independent practice to solidify your understanding and skills of the topic. You may check the answers to the exercises using the Answer Key at the end of the module. What I Have Learned This includes questions or blank sentence/paragraph to be filled in to process what you learned from the lesson. What I Can Do This section provides an activity which will help you transfer your new knowledge or skill into real life situations or concerns. Assessment This is a task which aims to evaluate your level of mastery in achieving the learning competency. iii  Additional Activities In this portion, another activity will be given to you to enrich your knowledge or skill of the lesson learned. This also tends retention of learned concepts. Answer Key This contains answers to all activities in the module. At the end of this module you will also find: References This is a list of all sources used in developing this module. The following are some reminders in using this module: 1. Use the module with care. Do not put unnecessary mark/s on any part of the module. Use a separate sheet of paper in answering the exercises. 2. Don’t forget to answer What I Know before moving on to the other activities included in the module. 3. Read the instruction carefully before doing each task. 4. Observe honesty and integrity in doing the tasks and checking your answers. 5. Finish the task at hand before proceeding to the next. 6. Return this module to your teacher/facilitator once you are through with it. If you encounter any difficulty in answering the tasks in this module, do not hesitate to consult your teacher or facilitator. Always bear in mind that you are not alone. We hope that through this material, you will experience meaningful learning and gain deep understanding of the relevant competencies. You can do it! iv  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  What I Know Directions: Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper. 1. What is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster compared to when you are at rest? A. Aerobics B. Aerobic Exercise C. Aerobic Fitness D. Zumba 2. What is the ability of the cardiovascular system of the body to supply energy during continuous physical activities such as biking and running? A. Aerobics B. Aerobic Exercise C. Aerobic Fitness D. Zumba 3. How many seconds are needed to hold your position in doing the static stretching? A. 20 seconds C. 40 seconds B. 30 seconds D. 50 seconds 4. Which of the following does not show a sedentary lifestyle? A. brisk walking B. doing a cross stitch C. playing video games D. texting a friend 5. Which is an example of vigorous physical activity? A. ball dribbling B. calf stretching C. jog in place D. mountain climbing 6. In performing hip-hop aerobics, what fitness component is required? A. agility C. coordination B. cardio endurance D. speed 7. Which of the following can be obtained from the left or right temple with light pressure from the tips of the pointer and middle fingers? A. Apex C. Radial B. Carotid D. Temporal 8. Which refers to repeated practice of a skill or activity that eventually leads to the body getting used to doing it and makes the muscles perform it with ease? A. Adaptation C. Progression B. Overload D. Specificity 9. What percentage of the maximum heart rate should be the target in performing moderate-intensity physical activity? A. 64% and 76% C. 64% and 90% B. 64% and 76% D. 64% and 95% 10. What type of training alternates the use of muscle groups depending on the body part being targeted? A. Circuit training C. Workout training B. Resistance training D. Yoga training 11. What type of stretching is most often recommended for general fitness because it involves slowly stretching into a position and holding for 10 to 30 seconds before slowly releasing the stretch? A. Ballistic C. Passive B. Dynamic D. Static 12. What exercise uses muscle strength in a coordinated manner to stabilize movements and reduce the risk of injuries? A. Balance exercise C. Muscle exercise B. Flexibility exercise D. Warm up exercise 13. Which is NOT included in the preparations before doing exercise? A. Drink plenty of water B. Wear a dress that is absorbent C. Find a place where there is enough ventilation D. Prepare a music that will motivate you to work out 14. What is the advisable number of minutes and days to work out per week? A. 20 to 30 min. 2X a week C. 30 to 60 min. 3X a week B. 30 to 45 min. 3 X a week D. 60 to 2 hrs. 1x a week 15. What physical activity measures the amount of weight that one can lift at one time. A. Aerobic exercise C. Muscular endurance B. Balance exercise D. Muscular strength  Lesson 1 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: No. 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 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 Enjoyment  What’s New Activity 1. The following sentences are common beliefs about exercise. Write F if you think it is a Fact; write M if it is a Myth. Write your answer on a separate paper. 1. Working out on an empty stomach is often considered a good weight-loss method. 2. If you're not sweating, you will never lose weight and there is no use to exercise. 3. Stretch before you exercise because it will condition your muscle. 4. Aerobic exercise boosts your metabolism. 5. Running burns calories. Activity 2. Study the fitness pyramid below. Answer the questions that follow. 1. What activities are included in the pyramid? 2. What timeline is indicated in the pyramid? 3. Why do you think it is important to perform different types of physical activities?  What is It Aerobic Exercise Aerobic Exercise is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster compared to when you are at rest. Doing aerobic exercises regularly strengthens your heart and lungs and trains your cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout your body. Aerobic exercise uses your large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes. Accurate measurement of exercise heart rate is crucial in monitoring exercise intensity. In order to measure the heartbeat per minute, one must be knowledgeable of the specific points in the body where the heartbeat can be felt. There are four techniques in getting the heart beat per minute, and they are as follows. Apical site – is taken at the apex of the heart and can sometimes be felt very clearly by placing the heel of the hand over the left side of the chest Carotid pulse site – is taken from the carotid artery just beside the larynx using light pressure from the tips of the pointer and middle fingers. Remember; never check both carotid arteries at the same time. Radial pulse site – is taken from the radial artery at the wrist, in line with the thumb, using tips of the pointer and middle fingers.  Temporal pulse site – can be obtained from the left or right temple with light pressure from the tips of the pointer and middle fingers Aerobic fitness is the ability of the body’s cardiovascular system to supply energy during continuous physical activities such as biking and running. Studies show that this type of exercise provides many health benefits such as decreasing risk for heart disease, stroke, high blood pressure, type II diabetes and some cancers. Examples of aerobic activities include walking at a brisk pace, swimming, jogging, dancing, etc. https://www.dreamstime.com/stock-illustration-aerobics- vector-illustration-group-people-engaged-gym-fitness-weight-loss-healthy-lifestyle-image94509568a Muscular strength is the ability of the muscles to exert a force during an activity such as lifting weights. Muscle strengthening exercises involve using your muscles to work against a resistance such as your body weight, elastic bands or weights. https://www.kaa-yaa.com/muscular-strength-improve-strength/  Bone strengthening exercise, or any weight-bearing activity that produces a force on the bone, is also important to overall health for children and adults. This force is usually produced by impact with the ground and results in bone growth in children and healthy maintenance of bone density in adults. Examples of bone strengthening activities include jumping, walking, jogging, and weight lifting exercises. As you can see, some exercises such as walking or jogging serve a dual purpose of strengthening our bones and our aerobic system. https://www.livinghealthy.com/articles/bone- strengthening-workouts-you-need-to-try Muscular endurance, on the other hand, is how many times you can lift a certain amount of weight. Resistance training (also referred to as weight training or strength training) helps increase muscular strength and endurance. https://www.nytimes.com/guides/well/strength-training- plyometrics Resistance Training. Strength exercises, such as weight lifting, push-ups and crunches, work your muscles by using resistance (like a dumbbell or your own body weight.) This type of exercise increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissue. https://www.spri.com/blogs/blog/everything-you-need-to-know-about- resistance-training  Circuit training. It is when you alternate between several exercises (usually five to 10) that target different muscle groups. http://steadystrength.com/glossary/circuit-training/ Flexibility exercises stretch your muscles and may improve your range of motion at your joints. They can improve your flexibility and reduce your risk of injury during sports and other activities. It is usually done in warm-up exercise to condition the muscle and in the Cooling down exercise to allow the body to gradual transition in a resting or near-resting state. https://www.pinterest.ph/pin/567946203003575678/ Static stretching is most often recommended for general fitness. With this type, you slowly ease into the position and hold for 10 to 30 seconds before slowly releasing the stretch. Static stretching should be performed with warm muscles, such as after a warm-up or at the end of a workout. There are two forms of static stretching. https://www.pinterest.ph/pin/331718328777329666  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. https://www.americansportandfitness.com/blogs/fitness-blog/active-vs-passive-stretching-know-the-difference   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. https://breakingmuscle.com/view-image?src=images/bydate/sep_4_2012_-_1243pm/shutterstock_34581244.jpg 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. https://blogdotsocialpacedotcom1.wordpress.com/tag/dynamic-stretching/ Intensity of physical activity 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 glycoleap.com/ 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, and  93% level: 185 x 0.93 = 172 bpm 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 What are the principles of exercise that I can use as my guide in my fitness plan? A successful exercise program incorporates a number of general principles in order to make the training safe and effective, helping us to achieve our goals. Principle of Individual Differences The principle of individual differences simply means that, because we all are unique individuals, we will all have a slightly different response to an exercise program. This is another way of saying that "one size does not fit all" when it comes to exercise. Well-designed exercise programs should be based on our individual differences and responses to exercise. Some of these differences have to do with body size and shape, genetics, past experience, chronic conditions, injuries, and even gender. For example, women generally need more recovery time than men, 1 and older athletes generally need more recovery time than younger athletes. Principle of Specificity We've all heard the phrase, "Practice makes perfect." Well, this is the Principle of Specificity in action. This principle simply states that exercising a certain body part or component of the body primarily develops that part. The principle of specificity implies that to become better at a particular exercise or skill, you must perform that exercise or skill. A runner should train by running, a swimmer by swimming and a cyclist by cycling. While it's helpful to have a good base of fitness and to do general conditioning routines, if you want to be better at your sport, you need to train specifically for that sport. Principle of Overload The exercise science principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. What this means is that in order to improve our fitness, strength or endurance, we need to increase the workload accordingly. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is accustomed to. For adaptation to occur the volume of exercise must overload the body in some way in line with the capacity of the individual to cope with that overload. Principle of Progression The principle of progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. A gradual and systematic increase in the workload over a period of time will result in improvements in fitness without risk of injury. If overload occurs too slowly, improvement is unlikely, but overload that is increased too rapidly may result in injury or muscle damage. For example, the weekend athlete who exercises vigorously only on weekends violates the principle of progression and most likely will not see obvious fitness gains. The Principle of Progression also stresses the need for proper rest and recovery. Continual stress on the body and constant overload will result in exhaustion and injury. You should not train hard all the time, as you'll risk overtraining and a decrease in fitness. Principle of Adaptation Adaptation refers to the body's ability to adjust to increased or decreased physical demands. It is also one way we learn to coordinate muscle movement and develop sports-specific skills, such as batting, swimming freestyle, or shooting free throws. Repeatedly practicing a skill or activity makes it second-nature and easier to perform. Adaptation explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months they have little, if any, muscle soreness. Additionally, it makes an athlete very efficient and allows him to expend less energy doing the same movements. This reinforces the need to vary a workout routine if you want to see continued improvement. 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 Activity 1 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. AEROBIC FITNESS MUSCULAR BONE STRENGTH STRENGTHENING 1. 5. 8. 2. 6. 9. 3. 7. 10. 4. weightlifting watching tv playing Mobile brisk walking exercise legends dancing swimming push up using treadmill stretching using elastic running jogging band Activity 2. Help Me to be Fit Direction: The situations below are the most common problems encountered in doing physical activities. Identify the principles followed based on the solution to the problems. Principle of Exercise Problem Solution being applied In a short program 4 days Haiven and Kobe have a week, Haiven different responses to the 1. immediately develop his training. Kobe needs to muscles through lifting review the program being weights, whereas his used for him. training partner Kobe is not happy because there is no change in his body. Hayde goes to the gym Hayde needs some rest every day and always feels between sessions. She 2. tired of doing it. Lately may also do easy sessions her weight has been that focus on different  getting lower, she’s parts of her body. In that struggling to keep up in way, her body has enough class and her body is time to adapt before she always sore. trains again. Amor gained muscle in a Amor needs to work short span of time since harder and increase the 3. she started lifting workload on her weights weights. After a week, she because her muscle has noticed that weight already adapted to the training didn’t work well routine. on her unlike before. She hasn’t increased her weights in the last 3 months. Mel has been using group Mel needs to train more fitness ‘step’ classes a lot on his own. In order to to get ready for his cycling improve his cycling he 4. race coming up must cycle enough and soon. However, his work on a specific training cycling times are not program to get the goal improving. that he desires. Erich is on vacation. For Erich got it right. She her vacation fitness sustained the exercise, routine, she runs twice and her body already week for 30 adjusted to the intensity, minutes. Before she left, and was able to maintain she was running four her fitness even though times a week for around she greatly reduced her 40-60 minutes. After total training time. vacation, she can still run 5. four times a week for around 40-60 minutes without easily get tired.  What I Have Learned Activity 1 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 box. Each exercise may be written in more than one box. 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 Cardio Respiratory Abdominal Muscle Leg and glute muscle Activity 2. Complete the statements below. Write your answer in your paper. 1. I discovered that exercise is. 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 are. 5. Being physically fit can be.  What I Can Do Activity 1 I am now ready! Direction: Look at the FITT formula on how to make a Fitness Plan. It will serve as a guide for you in creating your own Fitness Plan. My Fitness Plan AEROBIC FLEXIBILIT MUSCULAR MUSCULAR BALANCE Y ENDURANC STRENGTH E F 3-5 times a week   Daily Warm-up  Daily for some  3 times a week 3-5times a week Frequenc  Cool down muscle  Different y group muscle  3-4 / week groups  Hold for 15-  15 reps  70-90 %  Hold for I 60-90 % 30 sec.  Body of 1 rep 30 sec. of maximum  1-3 reps. weight max.  3 reps Intensity heart rate  3-4 sets alternatel  1-3 sets  8-12  8-12 reps y exercises  8- 12 Left and exercises Right foot  15-60  30- 60 min.  15- 60  5min. T min. continuou 15 - 20  Progressive  min. Progressiv  60 sec. rest after Time s activity minutes e each  Progressiv interval e  Zumba  Static  Resistance  Resistance  one leg T  Dancing Running  stretch Dynamic  training Body Training  stand filler Type of  Cycling Stretch Weight exercise Exercise  Circuit Training This Fitness Plan is for you: My Fitness Plan AEROBIC FLEXIBILITY MUSCULAR MUSCULAR BALANCE ENDURANCE STRENGTH F Frequency I Intensity T Time T Type of Exercise Activity 1.2 My Daily Physical Activity Log Directions: Record your activity log for the whole week and put it under MODERATE INTENSITY if it requires moderate amount of effort or VIGOROUS INTENSITY if it requires large amount of effort and causes rapid breathing. You may add another column for your answer. MODERATE INTENSITY VIGOROUS INTENSITY 1. 1. 2. 2. 3. 3. 4. 4. Questions: 1. What did you notice about the data recorded in your Daily Physical Activity Log? 2. Do you consider yourself as a physically fit person? Why?  Assessment Multiple Choices. Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper. 1. What does aerobic refer to? A. How your body uses oxygen B. Limit the uses of oxygen C. The absence of oxygen D. With little available oxygen 2. Which physical activity is NOT aerobic exercise? A. Hip-hop dancing C. Jump roping B. Jogging D. Yoga 3. What type of physical activity makes you sweat, causes you to breathe harder, and gets your heart beating faster compared to when you are at rest? A. Aerobic Exercise C. Bone Strengthening B. Aerobic Fitness D. Muscular Strengthening 4. Which of the following will not improve a personal fitness program? A. Muscular Strengthening B. Exercising at moderate intensities C. Making your program appropriate D. Starting slowly then increase gradually 5. What is the ability of the muscles to exert a force during an activity such as lifting weights? A. Aerobic Exercise C. Muscular Strength B. Fitness Exercise D. Power Strength 6. Which one is taken from the radial artery at the wrist, in line with the thumb, using tips of the pointer and middle fingers? A. Apical site C. Radial pulse site B. Carotid pulse site D. Temporal pulse site 7. Which of the following gets your heart pumping and your body moving? It also refers to street style dancing while you kick up your cardio with popping and locking, breaking, top rocking', jerking, freezing, spinning, and sliding. A. Ballroom dance C. Yoga class B. Synchronize swimming D. Zumba class 8. Which is the most important rule in setting goal in making a fitness plan? A. Established realistic ones B. Established goals that can be achieved in a very short time C. Established a frequency of 4 to 5 times per week to exercise D. Established a vigorous intensity work out to see the result right away 9. What is the purpose of cooling down exercise? A. Prepare the muscle for intense activity. B. Increase heart rate and breathing rate. C. Elevate blood pressure and increase blood flow. D. Allow the body to gradual transition in a near-resting state. 10. What type of exercise is it when you are not be able to say more than a few words without pausing for a breath? A. Moderate intensity C. Progression principle B. Overload principle D. Vigorous intensity 11. Which of the following training includes weight lifting, push-ups and crunches and working muscles by using dumbbell or own body weight? A. Cardio Training C. Footwork Training B. Circuit Training D. Resistance Training 12. Which one refers to stretching with movement wherein the body transitions gradually into a position and movement is repeated as reach and range of motion is reached? A. Active stretching C. Passive Stretching B. Dynamic Stretching D. Static Stretching 13. What physical activity improves your ability to control and stabilize your body's position? It can also be beneficial to people who have gained or lost a lot of weight as it can throw off their center of gravity. A. Dancing C. Running B. Riding a bike D. Water exercise 14. In order for a muscle to increase strength, it must be gradually stressed by working against a load greater than it is accustomed to. Which principle is referred to in the statement? A. Adaptation C. Overload B. Progression D. Specificity 15. What percentage of maximum heart rate should be the target in doing vigorous-intensity workout? A. 77% and 93% C. 75% and 90% B. 77% and 95% D. 77% and 100%  Additional Activities Want to try Zumba? Here’s a 40-minute video guide for you to try. https://www.youtube.com/watch?v=ijNdZZ4hgw4 So did you enjoy that dance workout? We hope you did because it’s good for your health! Performance Task Join a Zumba workout in your community for at least once or twice a week and share with us your experience in joining the said Zumba workout. Rubric 5 4 3 2 1 1. Performs the step patterns correctly with enthusiasm 2. Performs the step patterns correctly, with mastery, coordination, and proper counting 3. Displays proper bodylines while doing the movements 4. Fosters positive attitude towards the activity References BOOKS Lualhati Fernando C and Peter Fermin D. 2016.Physical Education and Health. 1 st Ed. Rex Book store Tolitol, Mangubat, Urbiztondo, Vergara. 2016. Health Optimizing Physical Education H.O.P.E. Vibal Group INTERNET SOURCES https://i.pinimg.com/236x/b9/90/bc/b990bc006cf0d578174b7fe35604db74 http://slideplayer.com/slide/6391645/22/images/50/Carotid+P http://slideplayer.com/slide/4156943/13/images/38/Pulse+Site+Brachial+(not+s hown)+Radial.j https://image1.slideserve.com/3078800/slide4-n.jpg https://www.who.int/dietphysicalactivity/physical_activity_intensity/en/ https://cdn.onlinewebfonts.com/svg/img_362964.png http://images.all-free For inquiries or feedback, please write or call: Department of Education - Bureau of Learning Resources (DepEd-BLR) Ground Floor, Bonifacio Bldg., DepEd Complex Meralco Avenue, Pasig City, Philippines 1600 Telefax: (632) 8634-1072; 8634-1054; 8631-4985 Email Address: [email protected] * [email protected]