Republic of the Philippines

Department of Education
Region I
Schools Division II of Pangasinan
ANTONIO P. VILLAR NATIONAL HIGH SCHOOL
Poblacion West, Sto. Tomas, Pangasinan
S.Y. 2023-2024

Readings
Proper Safety and Etiquette

Court or Field
A playing court or field depending on the sport can be indoors or
outdoors. Certain sports require to set up their equipment first, such as
volleyball, tennis, badminton, table tennis, taekwondo, judo, etc. However, some
sports need minimal setup for their facilities like basketball, football, etc.
This will vary depending on the venue arrangements like rented facilities
but those who will utilize certain equipment are expected to maintain the
cleanliness of the property, to properly fix, return and store the equipment after
being used.

Here are some of the common manners:

1. Throw away used supplies and waste materials

to designated trash bins in the facility.
2. Wipe off wet spots caused by drinks and sweat.
3. Check yourself such as proper hygiene and care.
4. Avoid using cigarettes while on the premises.
5. Be nice, as a general rule.

Gym or Weights Area

Strength training is an integral part of
muscle building. Most of its facilities are indoor
with different types of equipment like machine
weights, free weights, balls, mobility machines (e.
treadmill, stationary bike, rower, stair climber),
mats, bars, etc. They are properly arranged to allow
maneuverability and easy access for people working out. Always keep in mind
that this training involves the risk of injury, thus, you are expected to be on your
best behavior to avoid some kind of accident inside the working area.

These 15 gym rules are just a few we should all start following right away.

[Link] Make Fun Of Other Gym-Goers

This rule should go completely without saying, but if there's one piece of
gym etiquette you follow, this should be it. No secret Snapchats of the person on
the next machine. No Instagram stories of a person on the treadmill in front of
you. Invading their privacy for any reason is just wrong.

2. Wipe Down Equipment After Using It

Even if you didn't leave any visible sweat, it's just plain healthy to wipe
down any equipment after you're done using it. According to BBC News, bacteria
can live for several hours on gym equipment, and viruses can survive for several
days. Wiping equipment down with disinfectant can stop the spread of those
germs.

3. Share Equipment
We get it; you've got fitness goals. But if you're in a gym setting, other
people have goals, too, and they might need to use the same equipment you're
using. So just be aware of other people might need to use the equipment you're
on and be willing to change up your plans if someone else needs to use that piece
of equipment, too.

4. Keep Phone Conversations To A Minimum

Like any public space, you should keep any phone conversations short and
quiet. You came to get your fitness on, not call your bestie to talk about your day.
If you have to make a quick phone call, step out into the lobby or the locker room
so you don't disturb the other gym-goers.

5. Avoid Excessive Grunting Or Vocalizing

We all know that person. You know, the one with the heavyweights who
are practically screaming in the back of the gym. We're not saying you have to be
quiet as a mouse when you work out. But there's a point at which we all know
that noise level becomes, well, too much. Just be aware of the people around you,
is all I'm saying.

[Link] Let Your Friends Exercise

It's one thing if you're both exercising side by side, but it's not good gym
etiquette to be that person who stands next to their friend while they're working
out, chattering away. You might think your friend is having fun talking to you, but
chances are, they just want to focus on their workout. It's OK to chat for a little bit
you came to the gym to work out together — but then get back to your reps.

[Link] Permission Before Changing The TV Channel

Most gyms have a few public TVs in addition to the private ones attached
to single pieces of equipment. During various sports seasons, you'll see groups
gathered around them while key games are on. You don't want to be the person
who just randomly changes the channel without asking permission from the
masses.
[Link] Sing Your Tunes In Your Head
You may have vocals that could get you to the finals of American Idol, but
that doesn't mean you should belt out the tunes while stretching out your
hammies. It'd be funny at first, but pretty obnoxious in the long run.

[Link] That The Locker Room Isn't Your Living Room

Some people get super comfortable in the locker room. Like super
comfortable in the locker room. Changing out in the open is fine — it's a locker
room, after all — but just be mindful that not everyone is comfortable being
around naked strangers and keep your towel close by.

[Link] Bathroom Stall Rules On The Machines

If you're not familiar with bathroom stall rules (or urinal rules), they're
simple. It's all about giving people personal space. If someone is using a stall, you
skip the stall next to them and use the stall over. The same applies to fitness
equipment. Don't just jump on a piece of equipment right next to someone if
there are other open machines. Spread out and give people their personal space.

[Link]'t Sit On Equipment When You're Not Using It

Sitting on equipment is calling dibs. Even if it's a bench, try not to sit on it
if you're just chatting with a friend. Someone might need that bench, and they
might not feel comfortable asking you to move. If you need to sit, find a space
that's designated for sitting, like a lounge area or a locker room.

[Link] The Selfies To A Minimum

It's OK to be proud of the work you're doing to improve your health. Just
don't hold up someone else's workout because you're trying to get the perfect
selfie with the equipment they need to use. Snap a quick photo of your progress
and move on. We all know you're rocking it.

[Link] Give Advice To People Who Ask You

We know you're probably just trying to be helpful and don't get people to
get hurt, but walking up to strangers and giving them advice, they didn't ask for is
a real turn off. It can make people feel unwelcome in that space. Unless you see
someone who's in immediate danger, keep your advice to yourself unless
someone asks you for help.

[Link] Equipment Away When You're Done

Gyms are public spaces you're sharing with lots of other people, so it's up
to everyone using that space to keep it clean and organized. Yes, some employees
are paid to clean the space, but that doesn't give anyone license to trash space.
That's like going to the movies and leaving your popcorn on the floor after the
movie because there someone else is paid to clean it up. You put your weights
away when you're done, just like you put your empty popcorn tub in the trash.

[Link] Your Dating Game On Tinder

Can you meet a date at the gym? Sure. But don't hit up the gym for dates.
The gym should be a safe space for people to go to exercise. They shouldn't have
to worry about getting hit on or catcalled.
Dance Studio

A dance studio is a space in which dancers

learn or rehearse. The term is typically used to
describe a space that has either been built or
equipped for the purpose. A dance studio normally
includes a smooth floor covering or, if used for tap
dancing, a hardwood floor. The smooth vinyl floor
covering, also known as a performance surface, and
commonly called "Marley", is generally not affixed
permanently to the underlying floor and can be
rolled up and transported to performance venues if
needed.

Safety Management Strategy for Dance Studios

There are six elements to a comprehensive risk and safety management
strategy for dance schools and studios.

Preventative measures
Proper safety practice begins with risk identification and management.
When you understand your risks, you can take preventative measures:
o Create a policy for proper footwear. Too much cushion, or barefoot, is an
injury risk. Display your footwear rules.
o Inspect floor daily for wet spots due to leaks.
o Waivers are important to safety in the sense that they help parents and
adult participants understand the importance of their safety education
and measures. Consult an attorney on creating a proper, simple, yet
effective waiver. It is worth the minimal cost. You may even tailor waivers
to participant skill levels.

Supervision of activity
Supervision is crucial, especially for studios that need a child and youth
risk management strategy:
o Have warnings and disciplinary actions in place for those who break
policy.
o Ensure appropriate instructor to student ratios for various age groups and
skill levels.
o For any aerial activities, take extra precautions against falls.

Facilities and equipment

A fault in your facility can put you in the position of a responsible party
for injuries or accidents. Take measures to be attentive to the condition of your
facility and equipment at all times:
o Slip-and-fall: keep the floor clean of food, debris, and tripping hazards.
Confetti or other materials can make the floor slippery. Use the
recommended products to clean/wax the floor.
 o If you find a leak, determine the origin, and mark off the affected area
until a repairman arrives.
o Get any wall or ceiling discoloration inspected.
o Never touch sprinkler heads.

Staff education and instruction

Make sure everyone – head instructors, instructors, and students – know
their responsibility when it comes to facility rules and procedures.

Emergency response plans

Develop a plan specific to the activities your studio offers. Plan for all-
studio emergencies, such as a tornado, as well as individual medical emergencies.

A plan should have 3 basic elements: 1) tasks to execute, 2) people

assigned to execute them, and 3) a document that outlines 1 and 2 in a simple,
concise format.

You can run it by the community’s emergency personnel for proofing and
help you identify what equipment you need (e.g., fire extinguishers). For
instance, speak to your local fire dept. for advice and guidance on your facility,
such as making sure emergency exit signs are visible.

Once you have a final document, practice it! For example, students and
staff should participate in quarterly fire drills.

Proper Insurance Coverage

Finally, make sure you have dance school insurance. Your coverage should
include both accident and liability and be tailored to dance studios specifically.
Be sure you have an agent who will walk you through the coverage, so you
understand it clearly.
ASSESSMENT

Direction: Choose the correct answer from the given choices. Write the letter of your
answer in your activity notebook.

______1. When inside the gym, what manners should be observed appropriately?
a. Walking without a shirt c. Hugging the equipment
b. Wearing slippers d. Returning the dumbbell after use
______2. A playing court should be
a. Dirty c. Clean and safe
b. Slippery d. New
______3. A hazard in your facility can put you in the position as a responsible party for
______.
a. injuries or accidents c. trouble
b. Conflict d. burns
______4. Make sure everyone ( head instructors, and instructors,) know their
responsibility when it comes to facility rules and procedures.
a. managers c. dancers
b. students d. audience
______5. Leaving the weights anywhere can cause
a. Gains c. Trust
b. Injury/accident d. Burns
______6. Shouting and grunting inside the gym can
a. Distract other people c. Lose weight
b. Help others gain strength d. Caused injury
______7. Used supplies and equipment such as empty water bottles should be thrown in
a. Lockers c. Machine Weights
b. Trash bins d. Treadmill
______8. Wiping equipment down with disinfectant can stop the spread of _______.
a. germs c. bacteria
b. virus d. all of the above
______9. How does one practice proper hygiene and care.
a. Never use deodorant and take a bath daily
b. Force, yourself to engage in physical activity even if you are feeling sick.
c. Take a bath or use deodorant if needed
d. All of the above
______10. What is a general rule in proper etiquette and safety in the use of facilities and
equipment?
a. Be polite c. Be friendly
b. Be naughty d. Be nice
Readings
Health Behaviors, Health Risk Factors, and Physical Inactivity (PA)

Health Behaviors:
1. Eating Behavior – proper nutrition, choice of food
2. Sleep – rest, sleep and relax
3. Stress Management- physical and psychological tension
4. Post-traumatic Stress – caused by unnaturally traumatic experiences
leading to disruption of a person’s ability.
5. Chronic Stress – occurs someone experiences repeated and continuing
demands that inhibit the person’s function.

Health Risk Factors

1. Family
2. Cigarette smoking
3. Hypertension (High Blood)
4. Hypercholesterolemia (High Cholesterol Count)
5. Impaired Fasting Glucose Levels (High Blood Sugar)
6. Obesity
7. Sedentary Lifestyle (Physical Inactivity)

Top 10 Most Common Health Issues

1. Physical Activity and Nutrition – exercise and eating foods rich in
nutrients
2. Overweight and Obesity – gaining more weight with no limitations
3. Tobacco – a substance used in smoking
4. Substance Abuse – abuse usually means drugs and alcohol.
5. HIV/AIDS – a communicable disease that acquired through sexual
activity
6. Mental Health – a psychological problem that involves the pattern or
behavior
7. Injury and Violence – an act of violence like hitting, pushing, etc.
which can result in injuries.
8. Environmental Quality–the various pollution(air, water, air,noise, soil)
9. Immunization – accessibility of health medication
10. Access to Health Care – the availability of health care services

Lifestyle change is the best way of preventing illness and early death.
Major causes of early death have shifted from infectious diseases to chronic
lifestyle-related conditions such as heart disease, cancer, and diabetes.
Participation in active recreation influences your healthy lifestyle. It
improves health conditions in many ways. It also helps you to use calories better
and sustain a desirable weight.

How do you maintain a healthy lifestyle?

1. Engage yourself in a regular physical activity
2. Eat healthy food.
3. Find time to manage stress
4. Follow a good personal healthy habit.
 How to Organize Fitness event for target health issue and concern:
1. Identify a goal, target, or health issue to address.
2. Do your research
3. Identify Location or venue
4. Build your team

Goal: Maintains an active lifestyle to influence the physical activity participation

of the community.
Role: Fitness Instructor
Audience: Family/Community
Situation: A Zumba Marathon to be participated by the family members initiated
by the P.E Department in reinforcement of the fitness program of the PE
curriculum. They need a Fitness Instructor to guide them in their
preparations.
Product: A polished routine ready for competition during the Zumba dance.
Standard: your work will be rated according to the following criteria:
- Teamwork (Sense of Community)
- Display of high-level fitness

ASSESSMENT

I. True or False. Write T if the statement is true and F if the statement is false.

_________ 1. A healthy lifestyle can be practiced by everyone.

_________ 2. A sedentary lifestyle is the best way of preventing illnesses and early
deaths.
_________ 3. Participation in active recreation influences your healthy lifestyle habit.
_________ 4. Diabetes, cancer, and pollution are some of the chronic diseases
that affect the lifestyle of a person.
_________ 5. Obesity is one of the risk factors in health conditions.

II. Multiple Choice. Choose the best possible answer.

6. It is a psychological problem that involves a pattern or behavior.

a. Chronic disease c. Mental health
b. Chronic Stress d. Post-traumatic stress
7. It is the substance abused in smoking.
a. AIDS c. Immunization
b. Eating behavior d. Tobacco
8. It occurs when someone experiences repeated and continuing demands that inhibit
the person’s function.
a. Chronic stress c. Sleep
b. Sedentary lifestyle d. Stress management
9. It is a physical and psychological tension
a. Environmental quality c. Post-traumatic stress
b. Hypertension d. Stress management
10. It is a communicable disease acquired through sexual activity.
a. AIDS c. Diabetes
b. Cancer d. High blood pressure

III. Enumeration. Design your Personal Fitness Plan.

(10 points)
Readings
Organizing event that addresses Health/Fitness Issues and Concerns
(Part I)
A. Unhealthy Lifestyle
1. Smoking
o Around five million die yearly from tobacco., wherein one individual dies
every eight seconds.
o Cigarette smoke contains hydrogen cyanide (a deadly substance used in
gas chambers), insecticides, methanol, and butane fuels, benzene (causes
leukemia), cadmium, and formaldehyde (used for embalming).
o Cigarette smoke impairs the function of the cardiovascular and
respiratory system).
Some of the conditions and diseases that is caused by smoking:
a. Cancer in the lungs, lips, tongue, mouth, nose, esophagus, throat, voice
box, stomach, liver, kidney, pancreas, bladder, blood, cervix, vulva, penis,
and anus.
b. Breathing problems and chronic respiratory conditions
c. Heart disease, stroke and blood circulation problems
d. Diabetes
e. Infections
f. Dental problems
g. Hearing loss
h. Vision loss
i. Fertility problems
j. Osteoporosis and menopause

2. Poor Dietary Habits

o It is the underconsumption and overconsumption of unhealthy food and
drinks and intake of low-fiber, high-fat, high-salt, and high-sugar food are
all part of poor dietary habits that affect the number of essential nutrients
in the body such as vitamins, minerals, proteins, fiber, as well as fluid.
o Poor dietary habits lead to malnutrition, resulting in tiredness, sleep
deprivation, weak brain functions, indigestion, and heart problems.
It adds to the risk of developing diseases like:
a. Obesity
b. Tooth decay
c. High blood pressure
d. High cholesterol
e. Heart disease and stroke
f. Type-2 diabetes
g. Osteoporosis
h. Certain types of cancer
i. Depression
j. Eating Disorder
 3. Sedentary Lifestyle - when an individual lacks the recommended level of
regular physical activity or if he/she is physically inactive.

Physical Activity causes you to:

a. Increase the risks of certain cancers
b. Contribute to anxiety and depression
c. Risk factor to certain cardiovascular diseases
d. Increase the risks of having coronary heart disease and obesity
e. Decrease in skeletal muscle mass due to excessive sitting
f. High blood pressure and increased cholesterol levels
g. The types of disease associated with unhealthy lifestyle
➢ Cardiovascular disease – a disease of the heart and blood vessels and is the
leading cause of death in the Philippines.
➢ Cancer – a disease where cells divide at an uncontrolled pace.
➢ Diabetes or Diabetes Mellitus – a disease resulting from the condition of the
body wherein it is not capable of producing or effectively use insulin.
➢ Chronic respiratory disease - occurs in the air paths and other parts of the
lungs. Symptoms include breathlessness, chronic cough, and excessive mucus
production.

Healthy Lifestyle – According to Go4Health (2013), a healthy lifestyle is all about

making one’s health and well- being a priority. It is a choice made by an individual, a
commitment made for his good, and that for his loved ones.

1. The following guidelines will lead to healthy living habits:

▪ Eat healthy food
▪ Do daily routines of physical activity
▪ Do not smoke
▪ Drink moderate amounts of alcohol only
▪ Manage stress

Living a healthy lifestyle and participating in a fitness event may help you
overcome the health/fitness issue or concern that you are experiencing today. So, get off
to where you are sitting right now and start planning!

The following are to consider in organizing a fitness event for a target health
issue or concern:
o Set your name, goals, and type event
o Identify a location or venue
o Set the time and date
o Build your team o Plan Marketing Strategies (Social media/s to be used to
stream your fitness event)
ASSESSMENT

Direction: Read and answer the questions carefully. Write the letter of the correct
answer in your notebook.

1. Which among the following is NOT a lifestyle disease?

A. Cardiovascular diseases C. Diabetes
B. Cancer D. None of the above
2. Which among the following organ systems is/are impaired by smoking?
I. Cardiovascular System II. Respiratory System III. Skeletal System
A. I only C. I and II only
B. II only D. III only
3. Why do we need to have a balanced diet?
A. Provides energy for everyday activities
B. Reduces the chance of developing diseases
C. To help a person to grow and develop
D. All of the above
4. What health problems and diseases will develop if you have poor dietary habits?
A. Healthy Teeth
B. Healthy Heart
C. High Blood Pressure
D. High Energy
5. Which among the following can decrease the risk of cancer?
A. Healthy Diet and Inactivity C. High Sugar Intake and Exercise
B. Healthy Diet and Exercise D. Sleep deprivation and malnutrition
6. Which among the following is NOT a complication of having diabetes?
A. Anemia
B. Atherosclerosis
C. Blindness
D. Kidney damage
7. Do you think that eating meal with plenty of carbohydrates three to four hours before
exercising is ideal?
A. Yes, because it increases the blood glucose and glycogen levels for energy.
B. No because it will only result in indigestion thus one cannot exercise properly.
C. Yes because it is good to exercise with a full stomach.
D. No because it is good to eat food with high fat and fiber instead.
8. In which ideal time interval in minutes should we drink water during exercise?
A. 1-5 minutes
B. 10-15 minutes
C. 15-30 minutes
D. 30 – 60 minutes
9. What can you do to prevent lifestyle diseases?
A. Do daily routines of physical activity C. Manage Stress
B. Do not smoke D. All of the above
10. What is the best strategy to cope with stress?
A. Looking at the funny side of the problem.
B. Pinpoint the source of the problem and determine solutions.
C. Seeking support from family members and friends.
D. All of the above
Readings
Organizing event that addresses Health/Fitness Issues and Concerns
(Part II)

The health and fitness field offers many career opportunities. Individuals
interested in helping others maintain their physical well-being may pursue degree and
certificate programs in this field of interest. Here are a few examples of specific jobs you
could have in each specialty.

1. Nutritional Professional gives the client’s guidance and coaching that helps them
navigate healthily, tailored, or eating plans and make meaningful changes.
a. Nutrition careers
▪ Corporate Wellness Consultant – They assist with developing
educational materials or give seminars on healthy eating habits.
▪ Nutritional Supplement Sales Representatives – They are
equipped to speak intelligently about a supplement’s specific
benefits and the science behind it.
▪ Weight Loss Counselor – They help people understand the role of
nutrition in supporting weight loss and overall health.

b. Entrepreneurship
▪ Became a Private Chief – They prepare healthy meals most of the
time from their client’s kitchens. They also can take a consultative
approach with clients – crafting meal plans around their lifestyles,
teaching them to cook, and helping them form new habits.
▪ Start an Online Business – Online entrepreneurs in the nutrition
space may utilize social media, YouTube, blogs, and more to
connect with people about their nutritional habits.
▪ Start a Restaurant – As the owner, you will have control over the
menus, source of ingredients, and what goes in the dish.

c. Other Careers Ideas E.g. Nutrition and Wellness Consultant, Nutrition and
Wellness Writer, Health Food Store Owner, Nutrition Educator

2. Health Coach is all about supporting people in developing a healthy lifestyle through
physical activity guidance, nutritional advice, and behavioral change.

a. Health Coaching Careers

▪ Recovery Coach – They work with people on their overall health
to support them in recovery from addiction to drugs or alcohol.
▪ Health Coach
▪ University or College Coach – They work with students and
identify areas where they can make more positive choices for their
health.

3. Personal Trainer work with clients to help manage stress, lose weight, reduce risk of
chronic disease, increase athletic performance, quit smoking, and accomplish other
significant health goals. Trainers work in a variety of settings and assist clients in
moving toward long-term health wellness.
 a. Personal Trainers Careers
▪ Workshop Facilitator – They put together highly impactful
workshops that drill down on one topic such as health and
wellness.
▪ Sports Team Trainer – They could address the needs of a specific
sports team.
▪ Injury Rehabilitation Specialist – Focused on rehabilitation may
work in homes, hospitals, or rehabilitation centers alongside
physical therapists to help people physically recuperate.
▪ Other Careers Ideas E.g. Program Specialist, Fitness Director,
Wellness Director, Personal Trainer Manager, Athletic Performance
Coach

4. Fitness Instructor thrives in group class settings like those in Pilates, yoga, aquatic
exercises, kickboxing, stability ball training, indoor cycling, prenatal fitness, and youth
fitness.
a. Fitness Instructor Careers
▪ Fitness Instructor Manager – Selects roster of instructors that is
well suited to a gym or studio.
▪ Yoga Instructor – Spend their day teaching various scheduled
classes and supporting students in balance, meditation, and
breathing activities.
▪ Other Careers Ideas E.g. Kickboxing Instructor, Corporate Fitness
Educator, Dance or Barre Instructor, Speaker or Fitness Writer,
Gym Manager

ASSESSMENT

Direction: Read and answer each item carefully. Write the letter of the correct answer
in your activity notebook.

_____1. Which among the following health and fitness careers gives clients guidance and
coaching that helps them navigate healthily and tailored eating plans?
A. Fitness Instructor C. Nutritional Professional
B. Health Coach D. Nutrition and Wellness Writer
_____2. Which among the following health and fitness careers supports people in
developing a healthy lifestyle through physical activity guidance, nutritional advice, and
behavioral change?
A. Health Coach C. Nutritional Professional
B. Injury Rehabilitation Specialist D. Nutrition and Wellness Consultant
_____3. Which among the following health and fitness careers work with clients to help
manage stress, lose weight, reduce risk of chronic disease, increase athletic
performance, quit smoking, and accomplish other significant health goals?
A. Fitness Instructor C. Nutrition Educator
B. Fitness Director D. Personal Trainer
_____4. Which among the following health and fitness careers thrive in group class
settings, like those in Pilates, yoga, aquatic exercises, kickboxing, stability ball
training, indoor cycling, prenatal fitness, and youth fitness?
A. Fitness Instructor C. Nutrition and Wellness Consultant
B. Health Coach D. Sports Team Trainer
_____5. Which among the following is NOT a health and fitness occupation?
A. Become a Private Chief C. Start a Restaurant
B. Become a Nutritional Educator D. None of the above
_____6. Which among the following statement is/are TRUE about the health coaching
careers?
A. They put together highly impactful workshops on how to exercise
properly only.
B. These are careers that support people in developing healthy lifestyle
through guidance on physical activities, nutritional advice, and
behavioral change.
C. They spend their day teaching various scheduled classes and
supporting students in balance, meditation, and breathing activities
D. These are careers that help people develop effective diet only.
_____7. Which among the following DON’T describes a personal trainer?
A. Give clients advice on health, nutrition, and lifestyle changes
B. Help clients with their workouts
C. Check clients progress
D. Don’t set realistic goals and workout plan program
_____8. What is the importance of a nutrition professional?
A. They decrease public awareness of proper nutritional standards and
habits.
B. They design expensive and ineffective nutritional therapies.
C. They ensure safety of food supply.
D. They develop nutrition programs for health care, educational,
correctional, and other institutions.
_____9. Which of the following is/are NOT a fitness instructor career?
A. Dance Instructor C. Fitness Educator
B. Fitness Director D. Kickboxing Instructor
_____10. Which among the following statements is/are NOT TRUE about exercise?
A. Exercise improves your heart and brain health.
B. Exercise reduces stress.
C. Exercise improves your muscle and bone health.
D. None of the above.