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Republic of the Philippines

Department of Education
REGION VIII-EASTERN VISAYAS
SCHOOLS DIVISION OFFICE OF BILIRAN
ALMERIA NATIONAL HIGH SCHOOL
ALMERIA, BILIRAN

Senior High

Health Optimizing Physical

Education 1
Quarter 1 – Module 8:
Optimizing your Health
Through Physical Activities

Name: ____________________ Score: _______

Grade/Section: Grade 11/_______ Date: _______
Teacher: Ava Janice Abrea Macanas Week: ______

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 What I Need to Know

This module was designed and written with you in mind. It is here to help you
master the Value of Participating in physical activities. The scope of this module
permits it to be used in many different vocabulary levels of the students. The
lessons are arranged to follow the standard sequence of the course. But the
order in which you need them can be changed to correspond with the textbook
you are now.

The module has one lesson:

Lesson 1–Value of Participating in Physical Activities

After going through this module, you are expected to:

1. Recognize the value of optimizing health through participation in
physical activities;
2. Differentiate the moderate activities and vigorous activities;
3. Identify the physical activities that fall under each category;
4. Explain the importance of physical activity;
5. Identify the effects of a sedentary life;

What I Know

Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
1. It usually involves any movement of the body which causes muscular contraction
resulting to release of energy.
A. Motion B. Motivation C. Physical Activity D. Motivation Physical Fitness
2. It is a physical activity that is planned, purposeful, repetitive, and structured.
A. Action B. Exercise C. Experience D. Recreation
3. Teenagers are recommended to be physically active for at least every .
A. 6 minutes a day B. 16 minutes a day C. 36 minutes a day D. 60 minutes a day
4. According to the World Health Organization in 2010, lack of physical activity has been identified as
The ____________ leading risk factor for global mortality.
A. first B. second C. third D. fourth
5. The acronym WHO means .
A. World Health Organization C. Word Health Organization
B. Word Healing Organization D. World Healing Organization
6. In the acronym FNRI, the letter N stands for .
A. National B. Network C. Nurture D. Nutrition
7. Among the following physical activities, which is not proven to improve overall health and fitness?
A. Gentle B. Moderate C. Regular D. Vigorous
8. Helping in and outside the homes is considered as .
A. Gentle B. Moderate C. Regular D. Vigorous
9. This is an activity that increases the heart rate and makes you perspire more.
A. Gentle B. Moderate C. Regular D. Vigorous
10. Which common disease can be a result of inactivity from physical activities?
A. dark skin B. hair loss C. short height D. Diabetes Type 2
11. Which of the following is not part of the FITT?

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 A. Frequency B. Integrity C. Type D. Time
12. This is the pyramid which was developed in 2000 by the Philippine Association for the study of
Obesity and Overweight.
A. The Philippine Pyramid Activity Guide C. The Filipino Pyramid Attraction Guide
B. The Filipino Pyramid Activity Guide D. The Filipino Paralympic Activity Guide
13. Non-participation in physical activity approximately causes % ischemic
heart disease.
A. 25% B. 27% C. 29% D. 30%
14. In which year did the FNIR report that 86% of Filipino high school in Manila fail to achieve the
recommended physical activity?
A. 2008 B. 2009 C. 2010 D. 2011
15. An inactive lifestyle causes people to develop .
A. Non-communicable diseases C. Nonchalant
B. None binary D. Noncommutative

Value of Participating in Less

Physical Activities n1
Physical fitness is a condition that allows the body to effectively cope with the demands of daily
activities and to still have the energy to enjoy other leisure activities. That’s why engaging in
different physical activities is very effective to improve our body. According to WHO, having
sedentary or inactive lifestyle is considered a high risk factor in the development of many non-
communicable diseases.

What’s In

Physical activity involves any bodily movement caused by muscular contractions that result to the
expenditure of energy. To participate with physical activities, you should consider the principle of
progression that starts with being moderate before going to vigorous activities.

Direction: The following questions will help you to know the level
of your physical activity. This is NOT A TEST but answer it honestly. Write your
score in the box.
1. How active were you in doing household chores?
A. I never do any household chore. C. I tried to help but I failed to finish.
B. I will do if I will be asked to do. D. I’m active in doing different household chores.
2. How many hours in a day do you spend in watching TV?
A. 2-4 hrs B. 6-8 hrs C. 8-10 hrs D. 10-12 hrs
3. I spend my vacant time by
A. watching TV C. jogging in the morning
B. playing online games D. engaging in any vigorous activities
4. How many days do you engage in moderate physical activities?
A. 5 times a week B. 4 times a week C. 3 times a week D. at least once a week
5. How many minutes do you spend doing vigorous physical activities?
A. Less than 15 minutes B. 15 minutes C. 30 minutes D. 60 minutes
6. How frequent do you engage in moderate to vigorous physical activities?
A. none B. once a week C. twice a week D. three times a week
7. Among the physical activities, which activity are you most likely to do?
A. Sleeping C. Playing board games

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 B. Going to the gym D. Eating while watching TV
8. I am
A. active B. inactive C. always active D. sometimes active

Scoring System:
A
A - 1pt
B - 2pts
C - 3pts
D - 4pts
*If your score is 24 above you are physically active.
*If your score is 15-23 you are lightly active in doing physical activities
*If your score is 14 below you are inactive in doing physical activities

What’s New

Physical Activity is any movement of your body that uses energy. Walking, dancing,
playing sports are some good activities for you to become active. Applying the FITT
principle such as
frequency, intensity, types and time can improve your performance.

Moderate Physical Activity

This includes brisk walking, dancing, biking, swimming and jogging. Some household chores
may also be considered as moderate activities.

VIGOROUS Physical Activity

These are activities that makes your heart pump faster than moderate activities and release more
sweat, such as sports that needs lots of running like playing soccer or even swimming and jogging.

Direction: Study the different activities and distinguish whether the following physical
activities are MODERATE or VIGOROUS.

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 What is It

Figure 1 The Filipino Pyramid Activity Guide was developed by the Philippine
Association for the study of Obesity and Overweight (2000) to encourage
Filipinos to become more active.

No one wants to become sick, that’s why an effective strategy to become healthy is to move
more. In 2008, the Food and Nutrition Research Institute (FNRI) reported that 86% of Filipino high
schools in Manila failed to achieve the recommended physical activity. Same study from WHO says
majority of adolescents worldwide are not sufficiently physical active and put their current and future
health at risk. In the study, published in The Lancet Child & Adolescent Health journal and produced
by researchers from the World Health Organization (WHO), found that more than 80% of school
going adolescents globally did not meet current recommendations of at least one hour of physical
activity per day- including 85% of girls and 78 of boys.

With the emerging of different online games, life of adolescents became inactive. Their time
for physical activities decreases and they spend more time on their gadgets, TV and even in movies.
According to the World Health Organization, in 2010 the physical inactivity or the lack of physical
activity has been identified as the fourth leading risk factor for global mortality (6% of deaths).
Inactive in physical activities cause approximately 21-25% breast cancer and colon cancer, 27% of
diabetes cases and approximately 30% of ischemic heart disease case
Common results of Inactive in physical activity
* increased risk of being overweight and obese
*hypertension/highblood
*anxiety
*type 2 diabetes mellitus
*depression

Part of the development of the adolescent is to engage in physical

activities at least 60 minutes a day. There are different exercises that you can
do such as aerobic exercises, muscle-strengthening and bone-strengthening
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exercises. Aside from these various exercises, you should include the principle
of progression or even the principle of overload to effectively achieve your
fitness goal.
Regular exercises and frequent participation in physical activities can
lead you to a healthy body and can cope for more demands of effort to become
stronger and more efficient in everyday life. For example, a regular aerobic
exercise will stimulate changes in the various organs and tissues of your body
but is more emphasized in the cardiovascular system. Engaging in muscle-
strengthening exercises can increase the size of your muscles. The increase in
muscle fiber size or hypertrophy commonly starts after two months. Lastly,
doing stretching exercises or bone-strengthening exercises can improve your
range of motion around the joints. It helps you to do daily tasks efficiently.

Common Results of being Active in Physical Activities

*improves bone, joint and muscle strength
*develops motor control and coordination
*helps maintain a healthy body composition
*increases the efficiency of the lungs and the heart
*protects the body from musculoskeletal problems such as low back pain
*possibly delays aging process
*promotes healthy cholesterol level
*helps regulate blood pressure
*decreases the risk of Type 2 Diabetes
*reduces the risk of cardiovascular diseases such as coronary artery disease
and
stroke
*improves the psychological functioning
*improves control over anxiety and depression
*build self-esteem and social inter-action

What’s More

Direction: Based on the picture below, make a concept map related to

physical activities

Figure 3.1 Figure 3.2

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 What I Have Learned

The DOH and WHO are strong advocates in promoting an active lifestyle. They
implemented strategies in the past decade such as Hataw, E-di Excersise, Mag-HL Tayo and
Go4Health which aims to decrease the sedentary lifestyle.

Direction: Read the following situations and rank them honestly based on how much you agree. On a
scale of 1-5, “5’ being the best answer that describes you, and “1” if it does not describe you. Put a
check on your answer and you may also write any remarks.

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 What I Can Do

In this activity you’re going to create an infographics to promote the importance of Physical
Activity, may it be moderate activity or a vigorous activity.

Infographics – are a visual representation of data. In creating infographics you are going to
use information, visual and technology literacies.

Procedure:
1. Create an infographics based on what you have learned about physical activity.
2. Focus on the importance of an active life style.
3. You may use the information on the “What I Have Learned” part.
4. You may use the basic version of the following tools for free:
A. PiktoChart
B. Canva
C. Infogram
D. Venngage
E. Dipity
F. iCharts
5. Post your on your Facebook account or any social media platform to promote the importance
of healthy eating habits and practices. You could also draw or paint your work to be posted
at Barangay Hall Bulletin Boards.
6. See sample below
7. Your grade will be based on the rubric scale below.

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Source : [Link] [Link]

Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a separate sheet of
paper.
1. Walking, dancing and even some household chores are considered _____________.
A. Gentle Physical Activity C. Regular Physical Activity
B. Moderate Physical Activity D. Vigorous Physical Activity
2. Playing collegiate basketball, volleyball or soccer is considered as ________________.
A. Gentle Physical Activity C. Regular Physical Activity
B. Moderate Physical Activity D. Vigorous Physical Activity
3. The pyramid which was developed in 2000 by the Philippine Association for the study of Obesity and
Overweight is ______________.
A. The Philippine Pyramid Activity Guide C. The Filipino Pyramid Attraction Guide
B. The Filipino Pyramid Activity Guide D. The Filipino Paralympic Activity Guide
4. In the acronym FNRI, the letter N stands for .
A. National B. Nutrition C. Nurture D. Network
5. This was the year when the FNIR reported that 86% of Filipino high schools in Manila failed to
achieve the recommended physical activity.
A. 2008 B. 2009 C. 2010 D. 2011
6. Non-participation in physical activity approximately causes % breast cancer by _________.
A. 21 – 25% B. 27%-28% C. 29%-31%`` D. 32%-33%
7. Non-participation in physical activity approximately causes % ischemic heart disease.
A. 24% – 25% B. 26%-27% C. 28%-29% D. 30%
8. It is the state of the muscles wherein the muscle fibers increase.
A. Hybernation B. Hyperbolism C. Hypertension D. Hyperthrophy
9. The O in the acronym of WHO means .
A. Orbit B. Origin C. Organ D. Organization
10. It is a physical activity that is planned, purposeful, repetitive and structured.
A. Action B. Exercise C. Recreation D. Recitation
11. An inactive lifestyle causes people to develop .
A. Nonchalant B. Non-binary C. Noncommutative D. Non-communicable diseases
12. Helping in and outside the homes is considered as ____________
A. Gentle B. Moderate C. Regular D. Vigorous
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13. Which common diseases can be a result of inactive physical activity?
A. dark skin B. hair loss C. short height D. Diabetes Type 2
14. Teenagers are recommended to be physically active for at least every ___________________.
A. 6 minutes a day C. 36 minutes a day
B. 16 minutes a day D. 60 minutes a day
15. The acronym WHO means ____________.
A. World Health Organization C. Word Health Organization
B. Word Healing Organization D. World Healing Organization

Additional Activities

A. Direction: Complete the sentences below with what you will do and what you will avoid to
optimize your health.
I will do: I will avoid:

B. Based on your answer, write three things that makes you realize the importance of participating in
physical activities.
1.
2.
3.__________________________________________________________________________

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