HOPE 2 Q3 M2 - PHILIPPINES POLITICS IS FOR SENIOR HIGH SOCIAL SCIENCE PDF

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Health Optimizing Physical EducationHOPE 211HOPE 2 – Grade 11 Quarter 3 – Module 2: Self-Assessment-Body Composition and Cardiovascular Endurance First Edition, 2020Republic Act 8293, Section 176 states that no copyright shall subsist in any work of the Government of the Philippines. However, prior ...

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E2 ical Education

11

HOPE 2 – Grade 11 Quarter 3 – Module 2: Self-Assessment-Body Composition and Cardiovascular Endurance 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 - Schools Division of Pasig City Development Team of the Self-Learning Module Writer: Catherine M. Ona Editor: Gracita D. Bernal Reviewers: Dr. Norlyn D. Conde and Gracita D. Bernal Illustrator: Griffith Joyner D. Bernal Layout Artist Management Team:

Ma. Evalou Concepcion A. Agustin OIC-Schools Division Superintendent Carolina T. Rivera EdD OIC-Assistant Schools Division Superintendent Manuel A. Laguerta, Ed.D Chief, Curriculum Implementation Division

Education Program Supervisors Librada L. Agon EdD (EPP/TLE/TVL/TVE) Liza A. Alvarez (Science/STEM/SSP) Bernard R. Balitao (AP/HUMSS) Joselito E. Calios (English/SPFL/GAS) Norlyn D. Conde EdD (MAPEH/SPA/SPS/HOPE/A&D/Sports) Wilma Q. Del Rosario (LRMS/ADM) Ma. Teresita E. Herrera EdD (Filipino/GAS/Piling Larang) Perlita M. Ignacio PhD (EsP) Dulce O. Santos PhD (Kindergarten/MTB-MLE) Teresita P. Tagulao EdD (Mathematics/ABM)

Printed in the Philippines by Department of Education – Schools Division of Pasig City

HOPE 2

11

Quarter 3 Self-Learning Module 2 Self-Assessment of Body Composition and Cardiovascular Endurance

Introductory Message For the Facilitator: Welcome to the Health Optimizing Physical Education (HOPE) 2 Grade 11 SelfLearning Module on Self-Assessment of Body Composition and Cardiovascular Endurance! This Self-Learning Module was collaboratively designed, developed and reviewed by educators from the Schools Division Office of Pasig City headed by its Officer-in-Charge Schools Division Superintendent, Ma. Evalou Concepcion A. Agustin, in partnership with the City Government of Pasig through its mayor, Honorable Victor Ma. Regis N. Sotto. The writers utilized the standards set by the K to 12 Curriculum using the Most Essential Learning Competencies (MELC) in developing this instructional resource. This learning material hopes to engage the learners in guided and independent learning activities at their own pace and time. Further, this also aims to help learners acquire the needed 21st century skills especially the 5 Cs, namely: Communication, Collaboration, Creativity, Critical Thinking, and Character 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:

Notes to the Teacher This contains helpful tips or strategies that will help you in guiding the learners.

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. Moreover, you are expected to encourage and assist the learners as they do the tasks included in the module.

For the Learner: Welcome to the Health Optimizing Physical Education 2 Self-Learning Module on Self-Assessment of Body Composition and Cardiovascular Endurance! This module was designed to provide you with fun and meaningful opportunities for guided and independent learning at your own pace and time. You will be enabled to process the contents of the learning material while being an active learner. This module has the following parts and corresponding icons:

Expectations - This points to the set of knowledge and skills that you will learn after completing the module. Pretest - This measures your prior knowledge about the lesson at hand. Recap - This part of the module provides a review of concepts and skills that you already know about a previous lesson.

Lesson - This section discusses the topic in the module.

Activities - This is a set of activities that you need to perform.

Wrap-Up - This section summarizes the concepts and application of the lesson. Valuing - This part integrates a desirable moral value in the lesson. Posttest - This measures how much you have learned from the entire module.

EXPECTATION Most Essential Learning Competency: Self-assesses health-related fitness (HRF) status, barriers to physical activity assessment participation, and one’s diet

Specific Objectives: At the end of this module, learners will be able to: 1. explain body composition and cardiovascular endurance and its benefits; 2. perform the self-assessment cardiovascular endurance;

procedures

of

body

composition

and

3. interpret assessment results according to health and fitness standards; 4. recommend sports-related activities for the improvement of self-assessment results; and 5. appreciate the importance of self-assessment on body composition and cardiovascular endurance, and its contribution to a healthy lifestyle.

PRETEST

Directions:

Write CE if it is related to cardiovascular endurance and BP if it is related to body composition.

1.

3-minute step test

2.

Fats, muscles and tissues

3.

Pulse rate

4.

Heart and lungs

5.

BMI

RECAP Answer the following statements by arranging the jumbled letters.

TSESRS 1. It is a reaction of the body and mind to unkind or challenging life incidents such as tense feelings, worry and discomfort. _________________

GNOCPI

4. It is defined as the “capacity to respond and recover from something stressful. __________________

RTSESORS

NEHRODINP

2. It is an event or situation that causes stressful situation.

3. It is a feel-good hormone that helps the body relax.

_________________

__________________

ITSESDRS 1. It is the harmful physical consequence of stress.

__________________

LESSON Participation in sports activity helps to reduce body fat and control body weight. It gains satisfaction in developing fitness and skills. In order to maximize the benefits of participation in sports, fitness assessment is needed to know what component of physical fitness should be improved.

Fitness assessment helps to measure various aspects of your body and its abilities. It identifies the current fitness levels and serves as a baseline or starting point of physical fitness. Physical fitness test is a set of measures designed to determine one’s level of physical fitness. It has two components namely: Health-Related and Skill-Related Fitness. Each component comprises several tests and specific testing protocols. Health-related fitness involves exercise activities that you do in order to improve your physical health and stay healthy, particularly in the categories of cardiovascular endurance, muscular strength, flexibility, muscular endurance, and body composition. Health-Related Fitness (HRF) Assessment is a series of exercises that help evaluate your over-all fitness level and physical status. Evaluating your over-all Physical fitness helps you know your strengths and weaknesses. Being aware of your health-related fitness status, you will able to create a good personal fitness program with appropriate fitness activities to strengthen the areas that you need to improve while observing a healthy lifestyle. Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to deliver oxygen to the body tissues. It requires a strong heart, healthy lungs, and clear blood vessels to supply the cells with oxygen your body needs. If you have a strong heart and lungs you can, exercise your entire body for a long period of time without getting tired. A person with a high level of cardiovascular endurance can sustain moderate to high-intensity physical activities needed in playing sports without difficulty in breathing. Benefits of Cardiovascular Fitness to Health 1. Reduces the risk of developing heart disease by increasing the efficiency of your heart, lungs, and blood vessels. 2. Aids in maintaining a healthy body composition. 3. Allows you to train harder during strength sessions without feeling tired. 4. Helps lower the risk of high blood pressure. Body Composition is the amount of fat cells compared with lean cells in the body mass. Lean body mass is the non-fat tissue of muscles, bones, ligaments, and tendons. It is measured in skinfold thickness. Increase physical activity and diet can decrease body fat is the body’s relative amount of fat to fat-free mass. Having a healthy body composition helps us to achieve optimum physical and psychological functioning. Exercise and proper nutrition are two components for keeping healthy body composition.

Benefits of Healthy Body Composition A healthy balance between fat and muscle is vital for health and wellness throughout life. Scientific evidence shows that a healthy body composition will increase your lifespan; reduce the risk of heart disease, cancer, diabetes, insulin resistance; increase energy levels, and improve self-esteem. Monitoring the Body Weight Gaining a few pounds can increase over time. An increase in body weight could also mean a chance of developing health problems. Knowing two numbers may help understand these risks: body mass index (BMI) score and waist to hip ratio. Body Mass Index (BMI) The BMI is one way to tell whether you are at a normal weight, overweight, or obese. It measures your weight in relation to your height. Formula for BMI: BMI = Weight (in Kilograms) Height (in Meter)² For example, you are weighing 50 kg and your height is 1.50 meters. The computation would be: BMI = 0005000 (1.50M)² =

BMI =

0500 2.25 22.22

Based on the table below, the interpretation of the computed BMI, 22.22, is NORMAL. BMI Interpretation Score Below 18.4 18.5 – 24.9 25.0 – 29.9 30.0 – above

Interpretation Underweight Normal Overweight Obese

Waist to Hip Ratio (WHR) Measure stored body fat percentage by the relative measurement of waist and hip.

Formula for WHR:

WHR = Waist Circumference (cm) Hip Circumference (cm) For example, you are a female, your waistline is 76 centimeters and your hipline is 92 centimeters. The computation would be: WHR = 76 92 WHR = 0.83 Based on the table below, the interpretation of the computed WHR, 0.83, is MODERATE RISK. WHR Interpretation Men 0.8 1.0

Women 0.7 0.85

Interpretation Ideal Low Risk Moderate Risk High Risk

ACTIVITIES Pre-Activity: Physical Readiness Questionnaire (PAR-Q) & You Important Reminder: It is important to know your health status before engaging in self-assessment and physical activities. Start by answering the questions below. If you are between the ages of 15 and 69, the Physical Readiness Questionnaire (PARQ) will tell you if you should check with your doctor before you start. PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q) & YOU Directions: Please read the questions carefully and answer each one honestly. Common sense is your best guide when you answer these questions. Check YES or NO. YES NO 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? 2. Do you feel pain in your chest when you do physical activity? 3. In the past month, have you had chest pain when you were not doing physical activity?

4. Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity? 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? 7. Do you know of any other reason why you should not do physical activity? If you have answered “Yes” to one or more of the above questions, consult your physician before engaging in physical activity. Tell your physician which questions you answered “Yes” After a medical evaluation, seek advice from your physician on what type of activity is suitable for your current condition. If you answered “NO” to all questions in the PAR-Q, then you can participate in the fitness assessment and start becoming more physically active.

Reminders: 1. Wear appropriate clothing: t-shirt, jogging pants, rubber shoes, or any comfortable clothing. 2. Secure a surrounding free from any obstructions. 3. Warm-up first before doing the activities. Activity: 1-Self-assessment of Cardiovascular endurance A. 3-Minute Step Test Equipment: stopwatch (cellphone), 12-inch bench box Goal: In a constant pace, step on and off the bench for 3 minutes Procedure: a. Position at least one foot away from the step or bench. b. At the signal “Go”, step up and down the step/bench for 3 minutes at a rate of 24 steps per minute. One step consists of 4 beats – that is, up with the left foot (ct. 1), up with the right foot (ct. 2), down with the left foot (ct. 3), down with the right foot (ct. 4).

Position

ct.1-step left up

ct. 2-step right up ct .3-step left down

ct.4-step right down

c. Immediately after the exercise, locate your pulse (radial pulse or carotid pulse). Give 5 seconds to locate the pulse. d. Don’t talk while taking the pulse beat. e. Count the pulse beat for 10 sec. Multiply it by 6. Radial Pulse

Carotid Pulse

Classification 3-Minute Step Test-Heart Rate (Boys-Aged 18-25) < 79 Excellent 79-89 Good 90-99 Above Average 100-105 Average 106-116 Below Average 117-128 Poor Very Poor > 128

3-Minute Step Test-Heart Rate (Girls-Aged 18-25) < 85 Excellent 85-98 Good 99-108 Above Average 109-117 Average 118-126 Below Average 127-140 Poor Very Poor >140

Source: Canadian Public Health Association Project. (see Canadian Home Fitness Test). https://www.topendsports.com/testing/tests/home-step.htm

B. Fill-up the table below Scoring – record the 60-second heart rate after the activity on Cardiovascular Endurance Self-Assessment Card with Interpretation and Implication. Cardiovascular Endurance Self-Assessment Card Test

Exercise Heart Rate: _______ bpm

Interpretation

Implication

3-Minute Step Test

Activity 2: Self-assessment of Body Composition A. Fill-up the table below with your own measurement: Body Composition Test Height in meter Weight in kilogram Waistline in centimeter Hipline in centimeter

Measurement

B. Based on your own measurement, compute your Body Mass Index and Waist to Hip Ratio following the format below: 1. BMI = Weight (in Kilograms) Height (in Meter)² = 000000000 (weight in kgs) ( ________ )² (height in meter)²

= 000000000 (weight in kgs) _____ x ____ (height in meter x height in meter) = ___________ (weight in kgs)

(answer) BMI = ______________

2. WHR

Interpretation ______________

= Waist Circumference (cm) Hip Circumference (cm)

= ______________

WHR = ______________

Waist Circumference (cm) Hip Circumference (cm) Interpretation ______________

C. Fill up the table below: Body Composition Test Body Mass Index (BMI) Waist to Hip Ratio (WHR)

Score/Result

Interpretation

Activity 3: Suggested sports activities/skills Based on the results of your cardiovascular endurance and body composition assessments, list down at least three (3) sports-related activities for each component to improve the results. 3-minute step test – Cardiovascular Endurance 1. _________________________________________ 2. _________________________________________ 3. _________________________________________ BMI and WHR - Body composition 1. ____________________________________________ 2. ____________________________________________ 3. ____________________________________________

WRAP–UP What have you learned in this lesson? I have learned ____________________________________________________________ __________________________________________________________________________________ _________________________________________________________________________________.

VALUING What have you realized in the result of your self-assessment? I realized that ___________________________________________________________ __________________________________________________________________________________ _________________________________________________________________________________.

POSTTEST

Directions: Read carefully and understand each item. Encircle the letter of the correct answer. 1. Your classmate has been advised by her doctor to improve her cardiovascular endurance. Which of the following would you suggest to her? A. Engage in weight training at least twice a week B. Enroll in Gymnastics class C. Participate in a bowling tournament every weekend D. Play soccer 2-3 times a week 2. It helps to assess cardiovascular endurance. A. 3-minute step test C. Hipline measurement B. Anthropometric measurement D. Waist and Hip Ratio 3. Which of the following is a benefit of cardiovascular endurance? A. Helps to lower the risk of cardiovascular diseases and blood pressure. B. Improves posture and balance C. Reduces the risk of injury D. Strengthens muscles 4. It is the amount of fat cells compared with lean cells in the body mass. A. Body composition C. Flexibility B. Cardiovascular endurance D. Power 5. Which of the following is not included in health-related fitness? A. Body composition C. Flexibility B. Cardiovascular endurance D. Power

KEY TO CORRECTION 5. BP

5. Distress

5. D

4. CE

4. Coping

4. A

3. CE

3. Endorphins

3. A

2. BP

2. Stressor

2. A

1. CE

1. Stress

1. D

Pretest

Recap

Posttest

R E F E R E N CE S BOOKS Department of Education. (2016). Physical Education Teacher’s Guide. Philippines. Urbiztondo, SM., Mangubat, A., Tolitol, M., & Vergara, L . (2006). HOPE 1. Health Optimizing Physical Education. Fitness. Vibal Group Inc. Philippines. WEBSITES Bernal, G J. Photos and videos sent to Messenger. June 11, 2020. InBody USA. (2020).Body Composition. Retrieved from https://inbodyusa.com/general/what-is-body-composition/ Llego, M A. Download DepEd Physical Fitness Test Manual. Retrieved from https://www.teacherph.com/download-deped-physical-fitness-test-manual/ . Accessed on June11, 2020 National Institute of Diabetes and Digestive Kidney Diseases. (2015, February). Health Risks of Being Overweight. Retrieved fr om https://www.niddk.nih.gov/health-information/weightmanagement/health-risks-overweight#problems. Accessed on June 8, 2020 The

Health and Fitness Benefits of Sport. Retrieved from https://www.realbuzz.com/articles-interests/sports-activities/article/thehealth-and-fitness-benefits-of-sport/

Your Dictionary. (2018). Health-Related Fitness. Retrieved from https://www.yourdictionary.com/health-related-fitness Accessed on June 8, 2020...