Physical Education and Health 4 PDF

12 SENIOR HIGH SCHOOL Physical Education and Health 4 Quarter 3 – Module 3b (Weeks 3-4) Setting FITT goals on Outdoor Recreational Activities NegOr_Q3_PEH12_Module3b_v2 Physical Education and Health 4– Grade 12 Alternative Delivery Mode Quarter 3 – Module 3b:...

12 SENIOR HIGH SCHOOL Physical Education and Health 4 Quarter 3 – Module 3b (Weeks 3-4) Setting FITT goals on Outdoor Recreational Activities NegOr_Q3_PEH12_Module3b_v2 Physical Education and Health 4– Grade 12 Alternative Delivery Mode Quarter 3 – Module 3b: Setting FITT goals on Outdoor Recreational Activities Second Edition, 2021 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 the exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties. Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them. Published by the Department of Education Secretary: Leonor Magtolis Briones Undersecretary: Diosdado M. San Antonio Development Team of the Module Writer: Sheen Mae D. Tubat Editors: Jaymar R. Kinkito; Sheena Grace B. Alabata; Maria Teresa S. Bernal Reviewer: Jaymar R. Kinkito Illustrator: Jaymar R. Kinkito Layout Artist: Name Management Team: Senen Priscillo P. Paulin, CESO V Jenith C. Cabajon Joelyza M. Arcilla, EdD Rosela R. Abiera Marcelo K. Palispis, EdD Maricel S. Rasid Nilita L. Ragay, EdD Elmar L. Cabrera Dan P. Alar, EdD Printed in the Philippines by ________________________ Department of Education –Region VII Schools Division of Negros Oriental Office Address: Kagawasan Ave., Daro, Dumaguete City, Negros Oriental Tele #: (035) 225 2376 / 541 1117 E-mail Address: [email protected] Introductory Message This Self-Learning Module (SLM) is prepared so that you, our dear learners, can continue your studies and learn while at home. Activities, questions, directions, exercises, and discussions are carefully stated for you to understand each lesson. Each SLM is composed of different parts. Each part shall guide you step-by- step as you discover and understand the lesson prepared for you. Pre-tests are provided to measure your prior knowledge on lessons in each SLM. This will tell you if you need to proceed on completing this module or if you need to ask your facilitator or your teacher’s assistance for better understanding of the lesson. At the end of each module, you need to answer the post-test to self-check your learning. Answer keys are provided for each activity and test. We trust that you will be honest in using these. In addition to the material in the main text, Notes to the Teacher are also provided to our facilitators and parents for strategies and reminders on how they can best help you on your home-based learning. Please use this module with care. Do not put unnecessary marks on any part of this SLM. Use a separate sheet of paper in answering the exercises and tests. And read the instructions carefully before performing each task. If you have any questions in using this SLM or any difficulty in answering the tasks in this module, do not hesitate to consult your teacher or facilitator. Thank you. NegOr_Q3_PEH12_Module3b_v2 i0  The Covid-19 pandemic introduced us to the “New Normal” which greatly changed and influenced our way of living, paving the way to the popularity of online classes to minimize face-to-face interactions for safety and health purposes. Nevertheless, the Department of Education is working hard to provide continuous learning to all students. This module will help us in setting our FITT goals for outdoor recreations. Again, FITT stands for frequency, intensity, time, and type that should be applied in doing outdoor recreations like biking, hiking, and camping among others. It is being healthy and fit while enjoying nature. This module will also help us to associate the Leave No Trace Seven Principles while we enjoy outdoor recreation activities. What I Know PRE-TEST Direction: Fill in the blanks. Read each statement carefully. Fill in the blank with the correct words or phrases. Write the letter of the correct answer in your notebook. 1. The FITT principle is an acronym for __________, Intensity, Time, and _________. A. Fitness, Type C. Frequency, Total B. Frequency, Time D. Frequency, Type 2. It is the number of sessions in a week. A. Frequency C. Time B. Intensity D. Type 3. It is the difficulty level of exercise or work demand. It can be light, moderate, or vigorous. A. Frequency C. Time B. Intensity D. Type NegOr_Q3_PEH12_Module3b_v2 1 4. _______ is the mode of exercise or activity; meanwhile, ______ is the duration or distance covered in an exercise session. A. Intensity, Frequency C. Type, Frequency B. Time, Type D. Type, Time 5. This principle states that if one has specific gains in mind, one must apply plan and execute activities that would target those goals. A. Individualization Principle C. Reversibility Principle B. Maintenance Principle D. Specificity Principle 6. According to the ___________, some training or exercise are tailor-made for certain individuals, especially for those with specific needs, strengths, or limitations and conditions. A. Individualization Principle C. Progressive Principle B. Maintenance Principle D. Recovery Principle 7. It refers to exercise that must be regular for it to be maintained. A. Maintenance Principle C. Reversibility Principle B. Progressive Principle D. Variation Principle 8. Which of the following is not a benefit of outdoor recreation? A. appreciation of nature C. enjoyment B. Economic development D. good eyesight 9. Athletes must change their routine for activities for maximum results and lessen stress injuries. A. Overload Principle C. Specificity Principle B. Recovery Principle D. Variation Principle 10. The following are examples of outdoor activities except: A. camping C. hiking B. chess D. rock climbing What’s In TASK 1: Direction: Write the word TRUE if the statement is correct. Otherwise, FALSE if incorrect. ______1. Outdoor recreation or outdoor activity refers to recreation-related to out-of- doors, most commonly in natural settings. ______2. The overload principle relies on the premise that a person must produce work that is higher than its regular workload. ______3. The progressive principle means that an activity must be continued and increased once the body adapts to the initial overload. NegOr_Q3_PEH12_Module3b_v2 2 ______4. Human foods and products are good for wildlife. Therefore, it is okay to feed it to. ______5. It is okay to rearrange stones found in rivers and lakes. What’s New In the next lesson, we will talk about outdoor recreation, and how to set FITT goals based on training principles to achieve and/or maintain health-related fitness together with outdoor activities. But first, kindly answer the following questions in your notebook. 1. In your own words, describe outdoor recreation. 2. In your understanding, explain the FITT goals. What is It? OUTDOOR RECREATION Recreation is considered to be the most challenging activity yet enjoyable one. It also helps us to connect with nature and creates a memorable experience to treasure. Webster (n.d.) defined Outdoor recreation as “outdoor activities that take place in a natural setting, as opposed to a highly cultivated or managed landscape such as a playing field or golf course. This term is typically applied to outdoor activities that individuals engage in and that are located close to their community. When these activities are further away, and people must travel some distance to participate in them, they are often described as (Pixabay, n.d.) adventure tourism”. NegOr_Q3_PEH12_Module3b_v2 3  Outdoor recreation offers healthy and satisfying leisure activity, intimate contact with the out-of-doors, opportunity to strengthen the family connection, enjoyment and appreciation of our natural environment, cultural heritage, employment, and economic development to local people and communities among others. Other examples of outdoor recreation include hiking, camping, mountaineering, cycling, dog walking, canoeing, caving, kayaking, rafting, rock climbing, running, sailing, skiing, sky diving, and surfing. (Pixabay, n.d.) How to Set FITT Goals Based on Outdoor Recreation FITT pertains to the frequency of exercise, the target intensity, the time spent exercising, and the type(s) of exercise undertaken. The best way is to know your strengths and the limits of the activity. In this case, you also have to consider the type of outdoor activity that you are set to do. There are numerous outdoor activities that you can choose from where you can set your FITT goals and achieve or maintain health-related fitness. (Pixabay, n.d.) NegOr_Q3_PEH12_Module3b_v2 4  What’s More THE LEAVE NO TRACE SEVEN PRINCIPLES Since outdoor recreation involves natural settings like parks and wildlife, it is also vital that we know how to conserve and protect our environment for the benefit of all. This is also necessary for us to be able to continuously enjoy nature for a long period. Here are the suggested things that we must consider during outdoor recreation activities. 1. Plan Ahead and Prepare Successful trip planning requires knowledge of the area; equipment, food, and clothing needed; weather conditions and trip expectations; and the temperament and experience of your friends and relatives who were able to visit the area. (https://www.gvsu.edu/2019) 2. Travel and Camp on Durable Surfaces You must choose established campsites. A “hardened” site can tolerate a relatively large amount of use. Keep away from trails and water. Leave a clean camp and make an effort to leave it in a natural condition. Avoid fragile areas such as wet and boggy grounds. (https://www.gvsu.edu/2019) 3. Dispose of Waste Properly All trash must be brought home with you (even trash from others). Deposit solid human waste in cat holes dug 6 to 8 inches deep at least 200 feet from water, camp, and trails. To wash your dishes, you must carry water 200 feet away from streams or lakes. Use small amounts of biodegradable soap. (https://www.gvsu.edu/2019) 4. Leave What You Find Let pictures, drawings and memories compromise your souvenirs. Objects in nature derive much of their beauty from their surroundings. People visit wildlands for many reasons, among them to explore nature’s mysteries and surprises. In short, we have to let them be to preserve their natural (Pixabay, n.d.) beauty, and for others NegOr_Q3_PEH12_Module3b_v2 5  to enjoy nature’s special qualities. The cairn (picture on the left) is not encouraged while visiting swamps, lakes, etc. (https://www.gvsu.edu/2019) 5. Minimize campfire impacts Gather dead woods for campfires, and it should be put out completely anytime you are not in the camp. Before leaving the camp, scatter unburned wood and ashes in a way that blends naturally with the surroundings. Do not use scorched rock or dead earth, use existing fire rings in a well-placed campsite. Thanks to your efforts, the next party will be more likely to use a clean site. (https://www.gvsu.edu/2019) 6. Respect Wildlife A. Use the Thumb Trick Make a thumbs-up, extend your arm all the way, close one eye, and see if you can hide the animal with your thumb. Adjust your distance until you can hide the whole animal with your thumb. This means you are at a safe distance from wildlife. B. Observe From a Distance Do not follow or approach them. Use observation areas, platforms, and trails, and use binoculars. (https://www.gvsu.edu/2019) (Pixabay, n.d.) C. Stay out of Wildlife’s Line of Travel Do not disturb wildlife by shouting or throwing something just to take a proper picture. (https://www.gvsu.edu/2019) D. Never Feed Wild Animals Human foods and products are harmful to wildlife which disrupts their natural feeding cycles and habits. (https://www.gvsu.edu/2019) 7. Be Considerate of Others Be aware of your surroundings and your noise level. By following the above-mentioned principles, all of us will be able to enjoy peace and solitude during outdoor activities. (https://www.gvsu.edu/2019) NegOr_Q3_PEH12_Module3b_v2 6  What I Have Learned Direction: Copy and answer the template below. Write it in your notebook. HEAD, HEART, HANDS (3H) Head Heart Hands What concept did I What values did I gain? How will I apply my learn? learning in real life? What I Can Do TASK 2. Directions: 1. Choose two outdoor activities that are applicable in your area. 2. Write the location (Write the address) 2. Set your FITT goals based on that outdoor activity. Copy the table below and fill in the necessary information. FITT PRINCIPLES Outdoor Location Activity Frequency Intensity Type Time 1) 2) 3) 3. Write your answers in your notebook. Assessment Directions: Read the following statements and identify which of the Leave No Trace Seven Principles is being described. Write the letters only. A. Plan Ahead and Prepare E. Minimize campfire impacts B. Travel and Camp on Durable Surfaces F. Respect Wildlife C. Dispose of Waste Properly G. Be Considerate of Others D. Leave What You Find NegOr_Q3_PEH12_Module3b_v2 7 ______ 1. Using the thumb trick to maintain a safe distance from wildlife. ______ 2. Research facts about the outdoor area that you are planning to go to. ______ 3. Camping in a hardened site. ______ 4. Cat holes to deposit human waste. ______ 5. Use existing fire rings in a well-placed campsite. ______ 6. Observing wildlife in a distance. ______ 7. Respect private property. ______ 8. Leaving rocks, shells, plants as it is. ______ 9. Pack it in, Pack it out! ______ 10. Never feed the animals. Additional Activity OPTIONAL TASK. Direction: Find and cut out pictures of a natural setting from newspapers and old magazines. Paste it in your notebook and write a five-sentence paragraph about what outdoor activity can be done in that environment, and how you can set the FITT goals on that activity. Answer Key What’s In Task 2 Answers may vary. What I Know What’s New Pretest Answers may vary. 1. D 6. A What I Have Learned 2. C 7. D Answers may vary. 3. A 8. B What I Can Do 4. C 9. D Answers may vary. 5. D 10. B Assessment What’s In Task 1 Assess what you have learned 1. TRUE 1. F 6. F 2. TRUE 2. A 7. G 3. B 8. D 3. TRUE 4. C 9. C 5. E 10. F 4. FALSE 5. FALSE Additional Activities Answers may vary. NegOr_Q3_PEH12_Module3b_v2 8 RUBRIC FOR INDIVIDUAL WORK (REFLECTION PAPERS) Above Meets Approaching Below Expectations Expectations Expectations Expectations 4 points 3 points 2 points 1 point Reflective The reflection The reflection The reflection attempts The Thinking explains the explains the to demonstrate thinking reflection student’s student’s thinking about learning but is does not thinking and about his/her vague and/or unclear address the learning learning about the personal student’s processes, as processes. learning process. thinking well as and/or implications for learning. future learning. Analysis The reflection is The reflection is The reflection attempts The an in-depth an analysis of the to analyze the learning reflection analysis of the learning experience but the value does not learning experience and of the learning to the move experience, the the value of the student or others is beyond a value of the derived learning to vague and/or unclear. description derived learning self or others. of the to self or others, learning and the experience. enhancement of the student’s appreciation for the discipline. Making The reflection The reflection The reflection attempts The Connectio articulates articulates to articulate connections reflection ns multiple connections between this learning does not connections between this experience and content articulate between this learning from other courses, past any learning experience and learning experiences, or connection experience and content from other personal goals, but the to other content from courses, past connection is vague learning or other courses, learning and/or unclear. experiences. past learning, experiences, life and/or future experiences, goals. and/or future goals. Adapted from: http://earlycollegeconference.org/wp-content/uploads/2014/12/Portfolio- Rubric-for-Reflection.PRINT_.pdf NegOr_Q3_PEH12_Module3b_V2 References n.d. Accessed December 16, 2021. https://pixabay.com/photos/cairn-bach-on-the-go-lonely-shaky- 1286256/. n.d. https://pixabay.com. Accessed December 14, 2021. https://pixabay.com/photos/people- woman-exercise-fitness-2592247/. n.d. https://pixabay.com. Accessed December 16, 2021. https://pixabay.com/photos/nature-roe- deer-forest-fallow-deer-2634729/. n.d. https://pixabay.com/. Accessed December 14, 2021. https://pixabay.com/photos/mountaineers-mountains-trail-5649828/. n.d. https://pixabay.com/. Accessed December 14, 2021. https://pixabay.com/photos/forest-mist- nature-trees-mystic-931706/. 2019. https://www.gvsu.edu/. September 11. Accessed December 14, 2021. https://www.gvsu.edu/rec/outdoors/leave-no-trace-68.htm. Webster, Don. n.d. https://opentextbc.ca/. Accessed December 14, 2021. https://opentextbc.ca/introtourism/chapter/chapter-5-recreation/. For inquiries or feedback, please write or call: Department of Education – Schools Division of Negros Oriental Kagawasan, Avenue, Daro, Dumaguete City, Negros Oriental Tel #: (035) 225 2376 / 541 1117 Email Address: [email protected] Website: lrmds.depednodis.net NegOr_Q3_PEH12_Module3b_V2