Learning Modules: Physical Education and Health 1 PDF

**LEARNING MODULES** NAME: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ LEARNING ACTIVITY \#01 GRADE & STRAND: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ PHYSICAL EDUCATION AND HEALTH 1 SECTION: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ MS. ANGIELICA MANUEL Describes the role of physical...

**LEARNING MODULES** NAME: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ LEARNING ACTIVITY \#01 GRADE & STRAND: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ PHYSICAL EDUCATION AND HEALTH 1 SECTION: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ MS. ANGIELICA MANUEL Describes the role of physical activity assessments in managing one's stress INTRODUCTION **HEALTH-RELATED PHYSICAL FITNESS** Physical fitness is the quality or state of well-being. A person who are capable of doing activities without exhaustion is said to be physically fit. This can be achieved through proper nutrition, exercise, and rest. Physical Fitness has two components: Skill-Related Fitness and Health- Related Fitness. This section is going to concentrate on the latter. Health-related components emphasize aspects that uphold optimal wellbeing and avoid the onset of illness. It comprises skills that will make an individual physically healthy. It includes cardiovascular fitness, muscular strength and endurance, Flexibility, and body composition. Indeed, a well-rounded fitness program that includes the latter develops a person holistically. Physical health and fitness are integral components of overall well-being, contributing significantly to a person\'s quality of life and longevity. **IMPORTANCE OF PHYSICAL HEALTH AND FITNESS** **1. Enhanced Physical Health:** Regular physical activity improves cardiovascular health, strengthens muscles, and bones, and reduces the risk of chronic diseases such as heart disease, diabetes, and certain cancers. **2. Mental Well-being:** Exercise releases endorphins, which promote feelings of happiness and reduce stress, anxiety, and depression. **3. Improved Quality of Life:** Being physically fit enhances mobility, flexibility, and stamina, allowing individuals to engage in daily activities with ease and enjoyment. **4. Longevity:** Leading an active lifestyle is associated with a longer life expectancy and a higher quality of life in later years. **COMPONENTS OF PHYSICAL FITNESS** ##### **CARDIOVASCULAR ENDURANCE \--** It is the ability of the body to perform exercise for a long period of time. This fitness requires a healthy heart and lungs. The ability of the heart, lungs, and circulatory system to deliver oxygen and nutrients efficiently to the body\'s tissues during prolonged physical activity. Activities such as jogging, swimming, and cycling improve cardiorespiratory endurance. - ##### **MUSCULAR STRENGTH AND ENDURANCE \--** It is the capacity of the body to exert maximum force against resistance repetitively. B. ##### **Muscular Strength:** The capacity of muscles to exert force against resistance. Strength training exercises, such as weightlifting and resistance training, enhance muscular strength. C. **Muscular Endurance:** The ability of muscles to sustain repeated contractions over time without fatigue. Activities like circuit training, bodyweight exercises, and high-repetition weightlifting improve muscular endurance D. ##### **FLEXIBILITY \--** It is the ability of the body joints to move. The range of motion around joints. Stretching exercises, yoga, and Pilates enhance flexibility, improving posture and reducing the risk of injuries. E. #### **GENERALIZATION** Understanding and prioritizing physical health and fitness are essential for maintaining a balanced and fulfilling life. By incorporating regular exercise, proper nutrition, and lifestyle habits that promote physical well-being, individuals can enjoy improved health outcomes, mental well-being, and overall quality of life. If you have further questions or need more information on specific aspects of physical health and fitness, feel free to ask! ### **WHAT I HAVE LEARNED** 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. **EXAMPLES** 1. **CARDIOVASCULAR ENDURANCE** +-----------------+-----------------+-----------------+-----------------+ | **FITNESS | **PURPOSES** | **EQUIPMENT** | **PROCEDURE** | | TEST** | | | | +=================+=================+=================+=================+ | **3 MINUTE | To quantity the | Stairs | Position in | | STEP** | Cardiovascular | | front of the | | | Endurance | Stopwatch | step. Within 3 | | | | | minutes, count | | | | | the number of | | | | | repetitions you | | | | | went up and | | | | | down the | | | | | stairs. After | | | | | the exercise, | | | | | count the pulse | | | | | for 10 seconds | | | | | and multiply by | | | | | 6. | +-----------------+-----------------+-----------------+-----------------+ +---------+---------+---------+---------+---------+---------+---------+ | **CLASS | | | | | | | | IFICATI | | | | | | | | ON** | | | | | | | +=========+=========+=========+=========+=========+=========+=========+ | **PUSH | | | | | | | | UP TEST | | | | | | | | NORMS | | | | | | | | FOR | | | | | | | | WOMEN** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **AGE** | **17--- | **20--- | **30--- | **40--- | **50--- | **60\-- | | | 19** | 29** | 39** | 49** | 59** | 65** | +---------+---------+---------+---------+---------+---------+---------+ | **EXCEL | - 35 | - 36 | - 37 | - 31 | - 25 | - 23 | | LENT** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **GOOD* | 27-35 | 30-36 | 30-37 | 25-31 | 21-25 | 19-23 | | * | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **ABOVE | 21-27 | 23-29 | 22-30 | 18-24 | 15-20 | 13-18 | | AVERAGE | | | | | | | | ** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **AVERA | 11-20 | 12-22 | 10-21 | 8-17 | 7-14 | 5-12 | | GE** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **BELOW | 6-10 | 7-11 | 5-9 | 4-7 | 3-6 | 2-4 | | AVERAGE | | | | | | | | ** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **POOR* | 2-5 | 2-6 | 1-4 | 1-3 | 1-2 | 1 | | * | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **VERY | \< 1 | \< 1 | 0 | 0 | 0 | 0 | | POOR** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ +---------+---------+---------+---------+---------+---------+---------+ | **CLASS | | | | | | | | IFICATI | | | | | | | | ON** | | | | | | | +=========+=========+=========+=========+=========+=========+=========+ | **PUSH | | | | | | | | UP TEST | | | | | | | | NORMS | | | | | | | | FOR | | | | | | | | MEN** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **AGE** | **17--- | **20--- | **30--- | **40--- | **50--- | **60\-- | | | 19** | 29** | 39** | 49** | 59** | 65** | +---------+---------+---------+---------+---------+---------+---------+ | **EXCEL | - 56 | - 47 | - 41 | - 34 | - 31 | - 30 | | LENT** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **GOOD* | 47-56 | 39-47 | 34-41 | 28-34 | 25-31 | 24-30 | | * | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **ABOVE | 35-46 | 30-39 | 25-33 | 21-28 | 18-24 | 17-23 | | AVERAGE | | | | | | | | ** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **AVERA | 19-34 | 17-29 | 13-24 | 11-20 | 9-17 | 6-16 | | GE** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **BELOW | 11-18 | 10-16 | 8-12 | 6-10 | 5-8 | 3-5 | | AVERAGE | | | | | | | | ** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **POOR* | 4-10 | 4-9 | 2-7 | 1-5 | 1-4 | 1-2 | | * | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **VERY | \< 4 | \< 4 | \< 2 | 0 | 0 | 0 | | POOR** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ 2. **MUSCULAR ENDURANCE** +-----------------+-----------------+-----------------+-----------------+ | **FITNESS | **PURPOSES** | **EQUIPMENT** | **PROCEDURE** | | TEST** | | | | +=================+=================+=================+=================+ | **PUSH | power of the | | position facing | | UPS** | upper | | down, palms on | | | extremities. | | the mat under | | | | | the shoulders, | | | | | straighten the | | | | | legs slightly | | | | | apart. | | | | | | | | | | **For Boys:** | | | | | | | | | | Straighten the | | | | | arms, keeping | | | | | the back and | | | | | knees straight. | | | | | Lower the arm | | | | | until there is | | | | | 90-degree angle | | | | | at the elbows. | | | | | | | | | | **For Girls:** | | | | | | | | | | With knees | | | | | touching the | | | | | mat, straighten | | | | | the arms, | | | | | keeping the | | | | | back straight. | | | | | Lower the arms | | | | | until there is | | | | | 90-degree angle | | | | | at the elbows. | +-----------------+-----------------+-----------------+-----------------+ **FITNESS TEST** **PURPOSES** **EQUIPMENT** **PROCEDURE** ------------------ --------------------------------------------- --------------- --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- **CURL UPS** To quantity the power of abdominal muscles. Exercise Mat In a lying position with knees bent and feet about 12 inches from the buttocks. Feet should not be held, and arms rest on thighs. Complete a slow curl up, sliding fingertips on the knees. The counting is **One thousand and one, One thousand and two, and so on.** Do not rest and perform as many as possible without stopping. Only three breaks are allowed. 3. **FLEXIBILITY** **FITNESS TEST** **PURPOSES** **EQUIPMENT** **PROCEDURE** ---------------------------------------- ------------------ --------------- ------------------------------------------------------------------------------------------------------------------------------------------------------ **SIT AND REACH** To reach forward Tape Measure Sit on the floor with flat back on the wall and feet 12 inches apart. Sole at 50 cm reach with your hand as far as possible. Record the score in cm. +---------+---------+---------+---------+---------+---------+---------+ | **CLASS | | | | | | | | IFICATI | | | | | | | | ON | | | | | | | | WOMEN** | | | | | | | +=========+=========+=========+=========+=========+=========+=========+ | **AGE** | **VERY | **POOR* | **AVERA | **ABOVE | **GOOD* | **EXCEL | | | POOR** | * | GE** | AVERAGE | * | LENT** | | | | | | ** | | | +---------+---------+---------+---------+---------+---------+---------+ | **UNDER | - 14 | 15-16 | 17-19 | 20-21 | 22 | \< 23 | | 25** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **26-35 | - 13 | 14-17 | 18-19 | 20 | 21-22 | \< 23 | | ** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **36-45 | - 12 | 13-16 | 17 | 18-19 | 20-21 | \< 22 | | ** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **46-55 | - 10 | 11-14 | 15-16 | 17-18 | 19-20 | \< 21 | | ** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **56-65 | - 9 | 10-14 | 15 | 16-17 | 18-19 | \< 20 | | ** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **66 | - 9 | 10-14 | 15-16 | 17 | 16-18 | \< 20 | | ABOVE** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ +---------+---------+---------+---------+---------+---------+---------+ | **CLASS | | | | | | | | IFICATI | | | | | | | | ON | | | | | | | | MEN** | | | | | | | +=========+=========+=========+=========+=========+=========+=========+ | **AGE** | **VERY | **POOR* | **AVERA | **ABOVE | **GOOD* | **EXCEL | | | POOR** | * | GE** | AVERAGE | * | LENT** | | | | | | ** | | | +---------+---------+---------+---------+---------+---------+---------+ | **UNDER | - 11 | 12-13 | 14-17 | 18-19 | 20-21 | \< 22 | | 25** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **26-35 | - 9 | 10-12 | 13-16 | 17 | 18-19 | \< 20 | | ** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **36-45 | - 7 | 9-11 | 12-16 | 16-17 | 18-19 | \< 20 | | ** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **46-55 | - 6 | 7-9 | 10-13 | 14-15 | 16-18 | \< 19 | | ** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **56-65 | - 5 | 5-6 | 9-11 | 13 | 14-16 | \< 17 | | ** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ | **66 | - 4 | 5-7 | 9-11 | 12-13 | 14-16 | \< 17 | | ABOVE** | | | | | | | +---------+---------+---------+---------+---------+---------+---------+ **FITNESS TEST** **PURPOSES** **EQUIPMENT** **PROCEDURE** ------------------ ----------------------------------------------------------------------------------------------------- --------------- -------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- **ZIPPER TEST** To touch the fingertips together behind the back by reaching over the shoulder and under the elbow. Tape Measure Stand erect. Raise right arm, bend elbow and reach your back the farthest point. Then left arm up, bend elbow and reach your back. Measure how many centimeters the finger overlaps. CLASSIFICATION ---------------- --------------------------------- STANDARD 0 DID NOT REACH THE FINGERTIPS 1 JUST TOUCH THE FINGERTIPS 2 FINGERS OVERLAPPED BY 1 -- 2 CM 3 FINGERS OVERLAPPED BY 2 -- 3 CM 4 FINGERS OVERLAPPED BY 3 -- 4 CM 5 FINGERS OVERLAPPED BY 4 -- 5 CM 4. BODY COMPOSITION +-----------------------+-----------------------+-----------------------+ | **The following | | | | formula is used to | | | | get the BMI: [WEIGHT | | | | (in | | | | kilograms)]{.underlin | | | | e}** | | | | | | | | **HEIGHT (in | | | | meters)** | | | | | | | | **EXAMPLE:** | | | | | | | | a. **If your weight | | | | is 90 kg.** | | | | | | | | b. **And, if your | | | | height is | | | | 1.77 m.** | | | | | | | | c. **Calculate:** | | | | | | | | **BMI = | | | | \_\_[90\_\_]{.underli | | | | ne} | | | | = [ ] | | | | 28.7** | | | | | | | | **1.77^2^** | | | +=======================+=======================+=======================+ | **CLASSIFICATION** | **BMI** | **RISK OF | | | | CO-MORBIDITIES** | +-----------------------+-----------------------+-----------------------+ | **UNDERWEIGHT** | - 18.5 | LOW | +-----------------------+-----------------------+-----------------------+ | **NORMAL WEIGHT** | 1 18.5 -- 24.9 | AVERAGE | +-----------------------+-----------------------+-----------------------+ | **OVERWEIGT** | 25.0 -- 29.9 | INCREASED | +-----------------------+-----------------------+-----------------------+ | **OBESITY CLASS I** | 30.0 -- 34.9 | MODERATE | +-----------------------+-----------------------+-----------------------+ | **OBESITY CLASS II** | 35.0 -- 39.9 | SEVERE | +-----------------------+-----------------------+-----------------------+ | **OBESITY CLASS III** | - 40.0 | VERY SEVERE | +-----------------------+-----------------------+-----------------------+ #### **GENERALIZATION** Understanding and prioritizing physical health and fitness are essential for maintaining a balanced and fulfilling life. By incorporating regular exercise, proper nutrition, and lifestyle habits that promote physical well-being, individuals can enjoy improved health outcomes, mental well-being, and overall quality of life. If you have further questions or need more information on specific aspects of physical health and fitness, feel free to ask! ### **WHAT I HAVE LEARNED** 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. **ACTIVITY 1.1 Directions**: Read and answer the questions honestly. -- -- -- -- -- -- #### #### **ACTIVITY 1.2 IDENTIFYING FITNESS TEST.** **Directions**: Identify the fitness test based on the illustration shown. Then define each fitness. +-----------------------+-----------------------+-----------------------+ | **Illustration** | **Fitness Test** | **Definition** | +=======================+=======================+=======================+ | 1.  | | | +-----------------------+-----------------------+-----------------------+ | 2. | | | +-----------------------+-----------------------+-----------------------+ | 3.  | | | +-----------------------+-----------------------+-----------------------+ | **4.** | | | +-----------------------+-----------------------+-----------------------+ | 5. | | | +-----------------------+-----------------------+-----------------------+ | 6. | | | +-----------------------+-----------------------+-----------------------+ #### #### **ACTIVITY 1.3 WHAT'S THE WORD?** **Directions**: The words stated below are the words encountered in this lesson. The meanings are given to have a hint in rearranging the letters to find the word. **Hint** -- ---------- -- **KEY TERMS** Aerobic Exercise Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition Aerobic Exercise Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition Strength Training Endurance Training High-Intensity Interval Training (HIIT) Warm-Up Cool-Down