PEH3-12 Q3 Mod3 FITT-Goals-to-Achieve-HRF Version 3 PDF

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PHYSICAL EDUCATIONAND HEALTH 3First Semester – Module 3FITT Goals to AchieveHealth-Related Fitness(HRF)Senior High SchoolDepartment of Education  Republic of the PhilippinesPublished by theDepartment of EducationRegion X - Northern MindanaoCopyright 2020COPYRIGHT NOTICERepublic Act 8293, section 17...

Description

Senior High School

PHYSICAL EDUCATION AND HEALTH 3 First Semester – Module 3

FITT Goals to Achieve Health-Related Fitness (HRF)

Department of Education  Republic of the Philippines Published by the Department of Education Region X - Northern Mindanao Copyright 2020

COPYRIGHT NOTICE 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, payment of royalty.” This material has been developed in support to the Senior High School Program implementation in the Department of Education, Region X-Northern Mindanao. It can be reproduced for educational purposes and can be modified for the purpose of translation into another language provided that the source must be clearly acknowledged. Derivatives of the work including creating an edited version, enhancement or a supplementary work are permitted provided all original works are acknowledged and the copyright is attributed. No work may be derived from this material for commercial purposes and profit.

Borrowed materials included in this module are owned by the respective copyright holders. Effort has been exerted to locate and seek permission to use these materials from the respective copyright owners. The publisher and author do not represent nor claim ownership over them.

Published by the Department of Education – Region X – Northern Mindanao

Regional Director: Dr. Arturo B. Bayocot, CESO V Office Address: Masterson Avenue, Upper Balulang, Zone 1, Cagayan de Oro City, Cagayan de Oro, Lalawigan ng Misamis Oriental

Senior High School

PHYSICAL EDUCATION AND HEALTH 3 First Semester – Module 3

FITT Goals to Achieve Health-Related Fitness (HRF)

This instructional material was collaboratively developed and reviewed by educators from public and private schools, colleges, and/or universities. We encourage teachers and other education stakeholders to email their feedback, comments, and recommendations to the Department of Education at [email protected].

We value your feedback and recommendations.

Department of Education  Republic of the Philippines

TABLE OF CONTENTS

Title

Page

Title Page

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i

Overview

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1

Objective

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1

Lesson 1: Risk Factors of Lifestyle Disease ………………………

2

Pre-Assessment

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2

Activity 1

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4

Activity 2

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5

Activity 3

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8

Lesson 2: Stress Management Activity 1

……...………………………….

9

………………………………………

9

The Eight Foundations in Performing Yoga ……………………..

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Summary

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OVERVIEW What activities make up your day? Do you have time to be active? Are you particular of the food you intake daily? Today’s pandemic makes us realize how our health is very important to each one of us. Yes, our daily household chores and activities, and the food we intake can either make us healthier or it can put us at risk even at a young age. For you to become familiar about lifestyle and weight management, this module will help you take the positive steps to have a healthier lifestyle through active recreation. Enjoyable activities offers satisfying to one’s life and enhance its quality. We need to understand the importance of taking care of your health through physical activities and proper eating habits. You will understand the lifestyle and weight management will enhance not just your personal fitness but your family’s fitness. So lets get involved and be part of Active Recreation. What this module is all about? This module is designed to help you achieve physical fitness for health reasons through health-related fitness (HRF) components and the application of the FITT (Frequency, Intensity, Time, and Type). Frequency = how often do you performed physical activities Intensity = how hard you performed these activities Time = how long do you perform such activities and: Type = mode of physical activities

Lesson 1: Risk Factors of Lifestyle Disease Lesson 2: Stress Management

What you are expected to learn from this module?

Learning Competencies   

assess the physical activity, exercises and eating habit determine risk factors for lifestyle disease apply correct techniques to minimize risk of injuries

At the end of this module, you are expected to:



Apply what you have learned about HRF and FITT to improve physical well-being.



Determine the risk factors for healthy lifestyle diseases.



Perform correct techniques to minimize risk injuries. 1

Lesson 1

RISK FACTORS OF LIFESTYLE DISEASE What I need to know

At the end of the lesson, the students are expected to know the risk factors of lifestyle disease.

Pre-assessment Multiple Choice: Encircle the letter that best corresponds to your answer in a given statement. ________1. How can one maintain an ideal weight? a. b. c. d.

Follow good eating habits. Balance the amount of food you take in with physical activity. Consult a doctor about an effective diet pill that you need to take. Believe in the power of genes.

________2. A desirable level of fitness can be achieved through at least how many work outs per week? a. b. c. d.

3 4 5 6

________3. Which of the following food groups should be consumed sparingly? a. b. c. d.

fats, oils and sweets fruits vegetables milk, yogurt and cheese

________4. Your body composition is influenced by which of the following? a. b. c. d.

genetics age gender all of the above

2

________5. Which of the following is not a positive outcome of personal fitness? a. b. c. d.

improved physical appearance enhanced self- esteem hypertension stress reduction

________6. Which of the following can help you determine which fitness and recreational activities are realistic for you? a. b. c. d.

cost skills and attitude social needs all of the above

________7. Among are the benefits of walking, except for one. Which one is it? a. helps with weight management b. lowers blood pressure c. high impact exercises d. builds aerobic fitness _______8. Participation in active recreation is everyone’s responsibility. Which of the following is the best reason for doing as such? a. to have a healthy lifestyle b. maintain ideal body weight c. keep physically fit d. have fun. _______9. People who lead sedentary lifestyles are often referred to as ________. a. b. c. d.

couch potatoes athletes physically fit low-health-risk people

_______10. How many servings from bread, rice cereal and pasta group should you eat each day? a. b. c. d.

one two to three four to five six to eleven

Now check the result of your pre-assessment from your teacher and get ready for the succeeding activities. 3

What I Know

Activity 1: Fitness Survey This activity will ask you to reflect on your fitness habits. Objective: To describe your health and fitness habits and how it can affect your lifestyle. Materials: 1. pen 2. activity notebook Procedure: 1. Reflect on the different physical activities you have participated during the previous years. 2. Using the questionnaire below, put a check on the appropriate column. 3. Tally the number of Yes and No answers. Discuss in class why you answered a Yes or a No.

Are you into----? Walking/Jogging Malling Swimming Hiking Household chores Yoga exercise Jumping HipHop Zumba Aerobics exercise Ballroom dancing Strenght training Biking Stretching Dribbling

Yes

No

Your way of life, simply termed as lifestyle, has great influence on your health and fitness. Are you ready to discover more about your fitness journey? Answer the wellness lifestyle questionnaire below to analyze your current lifestyle habit. 4

Reflective questions 1. What are your benefits after engaging the activities? 2. Who are the people influence your choice of physical activity? 3. How these activities affect you and your lifestyle?

Activity 2: You want to be fit? Stretch it out In this activity, you will perform basic stretching and warm-up exercises to condition your body in performing a variety of fitness activities in this module. The Warning Effect An effective warm-up exercise should: 1. 2. 3. 4. 5.

Increase blood flow to muscles. Increase core body temperature Gently raise heart rate Increase muscle elasticity and: Increase mental alertness

Procedure: 1. Perform the following warm-up exercises with the help of your family member. 2. Observe proper posture and correct execution in doing different exercises. A. Neck Stretch a. Bend your head forward and slightly to the right. b. With your right hand, gently pull your head downward to stretch your neck. c. Hold for about 16 counts. Repeat on the opposite side.

B. Shoulder Rolls a. Stand in upright position. Roll shoulders in circular motion forward to backward.

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C. Side Arm Strecth a. Stand in upright position. Extend the right arm to the left. Use the left arm/hand to gently push the right arm towards the body to straighten and stretch it. Hold the stretch for 16 counts. Repeat on the left arm

D. Triceps Stretch a. Extend one hand on the center of your back, fingers pointing downward. b. Use the other hand to grasp the elbow and stretch your triceps muscle. c. Hold the stretch for 16 counts. Repeat on the opposite arm.

E. Hamstring Stretch a. Stand with your feet shoulder –width apart, one foot extended half a step forward. b. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh. c. Stretch for 16 counts. Repeat on the opposite leg.

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F. Quadricep Stretch a. Stand near a wall or a piece of sturdy exercise equipment support. b. Grasp your ankle and gently pull your heel up and back until you feel a stretch in front of your thigh. c. Hold for about 16 counts. Switch legs and repeat.

Other warm-up exercises: a. b. c. d. e. f.

Hip Circles March on the spot Jog in place Waist turns Knee lifts Jumping jacks

Reflective questions 1. How did you perform the different warm-up and stretching exercises? 2. What are the benefits of warm-up and stretching exercises?

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Activity 3: Wellness Lifestyle Questionnaire This activity you will be asked to assess your wellness lifestyle. Objective: To discuss opportunities of becoming more active based on your daily routine Materials:  activity notebook  pen Procedure: 1. Place a check in the column corresponding to your answer for each question. Get your final score according to the guidelines provided at the end of the questionnaire 2. Answer the following reflective questions below.

Wellness lifestyle questionnaire

Always

Nearly always (4)

(5) 1. I eat 3 regular meals that include a wide variety of food everyday. 2. I can perform effective stress management technique. 3. I do not spend time and talent worrying about failures. 4. I spend the most of my leisure time in wholesome recreational activities. 5. I eat fruits and vegetables everyday 6. I study in a clean environment 7. I associate with people who have a positive attitude about life. 8. I readily recognize problems and act on it when I am under excessive tension and stress. 9. I participate in vigorous aerobic activity for 20 minutes, 3x a day 10. I avoid being alone in public places out until midnight 11. I participate in strength training exercise, 2 or more days per week 12. I have close friends and relatives with whom I can discuss personal problems and approach for help when needed. 13. I perform flexibility exercises a 8

Often

Seldom

Never

(3)

(2)

(1)

minimum of 2x per week 14. I limit the amount of fats in my diet on most days of the week 15. I maintain my recommended body weight.

How to score? 1. Enter the score corresponding to your score for each question in the space provided below. 2. Total the score for each specific wellness lifestyle category and obtain a rating for each category according to the criteria provided below.

Health-Related Fitness 1. 2. 3 Total Rating

Nutrition

4. 5. 6.

Lesson 2

Stress management 7. 8.

Emotional well-being 9. 10.

Personal safety 11. 13.

Environmental Health & Protection 13. 14. 15.

Stress Management What I need to know

At the end of the lesson the learners are expected to know how to manage stress.

What I need to know Activity 1: The Wonder of Yoga Exercises

1. 2. 3. 4. 5.

The benefits of Yoga exercise A good form of meditation Relaxing. Low dynamic and static movements Increases respiratory efficiency Best way to build core strength Decreases anxiety and depression 9

6. 7. 8. 9.

Improves posture and balance Tests mental endurance and physical stamina Increases one’s endurance and energy Improves memory, concentration, mood and selfactualization. 10. Increases one’s flexibility and is good for muscle toning

Objective: To perform the different basic yoga poses properly to avoid muscle injuries. Materials:  speaker  yoga music/instrumental music Procedure: 1. Discuss the benefits of yoga exercises to one’s health 2. Perform the following warm-up and stretching exercises before performing the yoga poses. a. neck stretches b. upper back and side stretches c. lower back stretch d. inner thigh stretch e. hamstring stretch f. groin stretch g. calf stretch

The Eight Foundation Postures in Performing Yoga 1. Downward Facing Dog Position

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2. Mountain Pose

3. Warrior Pose 1

4. Warrior Pose 2

11

5. Extended side angle

6. Triangle Pose

7. Cat-Cow Stretch

12

8. Staff Pose

SUMMARY Now that you have learned the concept of active recreation and how it can maintain and improve your life, it is now time to share what you have learned with your family while staying at home. The true measure of your understanding of the concepts and principles of active recreation, fitness and a healthy lifestyle is your capacity to apply it in your daily life. Yoga exercises will also help relieve stress and become healthier in mind and body.

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