PE1

1
PHYSICAL Exercise for Fitness:
EDUCATION -MyPhysical Fitness
Fitness Story
AND HEALTH - Importance of anfortunate
My dad suffered a heart attack two years ago. He was Active Lifestyle
to have survived the event. It
- Barriers to anlifestyle.
Active Lifestyle
Learning Episode
made us realized the importance of adopting a healthy May father had to make difficult
choices regarding his diet and physical activity. He was used to eating fat-rich food and he did not
engage in any sports. The entire family adopted healthy choices to support our dad. Our goal is to
keep these changes for the rest of our lives.
- Robert
(RBS Physical Education and Health Volume I)

My Learning Activities
Activity 1: Where Am I?
Directions:
A. Find words from the jumbled letters that refer to components associated with classification of
Physical Fitness.
B. Ring and write the words as you find them. And define each.
W S Q W E R T Y U I O P L K
H G T E N D U R A N C E F J
D S A R Z X C V B N M Q W E
R T F L E X I B I L I T Y U
I I O P A N S D F G H J K L
My answers: B O D Y Q W G E R T Y U I O
C O M P O S I T I O N A S D
1. ___________________________________________________________________________________
F G H J K L Z X H V B N N H
_____________________________________________________________________________________
C A R D I O V A S C U L A R
____________________________________________________________________________________.
2. ___________________________________________________________________________________
_____________________________________________________________________________________
____________________________________________________________________________________.
3. ___________________________________________________________________________________
_____________________________________________________________________________________
____________________________________________________________________________________.
4. ___________________________________________________________________________________
_____________________________________________________________________________________
____________________________________________________________________________________.
5. ___________________________________________________________________________________
_____________________________________________________________________________________
____________________________________________________________________________________.
3. Flexibility
Flexibility is the ability of the joints in the body to move to their perfect range of motion. Good
flexibility in the joints can help to reduce injuries through all stages of life. To improve your flexibility,
perform some flexibility exercises such as stretching (ex. sit and reach), yoga and Tai Chi.
4. Muscular endurance
Muscular endurance is the ability of the muscle to perform repeated exercise without getting
tired. If an individual can perform more number of repetitions of a particular strength training exercise,
then it can be said that the individual has a good muscular endurance. To improve your muscular
endurance, try to perform cardiovascular endurance exercise.
5. Muscle strength
Muscle strength is the ability of the muscle to lift weight. By doing weight training exercises (ex.
Weight lifting, push-up, basic plank) every alternate day increase the muscle mass of the body.
B. Skill-Related Physical Fitness (SRPF) pertains to components related with learning motor skill quickly
and ability to achieve high level of performance in sports, it is focuses on the performance in a sport.

Six components of Skill-related physical fitness (HRPF) are:

1. Agility
2. Balance
3. Coordination
4. Power
5. Reaction Time
6. Speed

1. Agility
The ability to change the body’s position and direction fast. (Ex. Zigzag running)
2. Balance
The ability to control body’s position, either stationary or while moving. (Ex. Gymnastic stunt)
3. Coordination
The ability to move your body parts smoothly and accurately in response to what your sense tell
you.
4. Power
The ability to exert maximum muscular contraction instantly in an explosive burst of
movements. (Ex. Jumping)
5. Reaction Time
The ability to act the right moment. (Ex. Passing the ball to a right time to allow another player
to score)
6. Speed
The ability to move your body or part of your body quickly.

Importance of an Active Lifestyle

 Improve bone, joint and muscle strength
 Develops motor control and coordination
 Helps maintain a healthy body composition
 Improves the psychological function of an individual
 Increase the efficiency of the lungs and heart
 Increase muscle strength and endurance
 Protects from musculoskeletal problems such as “low” back pain
 Possibly delays the aging process
 Reduce the risk of cardiovascular diseases such as coronary artery disease and stroke
 Promotes healthy cholesterol level
 Helps regulate blood pressure
 Decrease risk of Type 2 diabetes
 Reduce the risk of breast and colon cancer
 Improves control over anxiety and depression
 Build self-esteem and social interaction
 (RBS Physical Education and Health Volume I)

Factors Affecting Physical Fitness

 Drug-taking
 Body build
 Stress
 Diet
 Environment
 Exercise
 Age
 Physical disability
 Gender (sex)
 Illness and Fatigue

Barriers to an active lifestyle

Barrier
I don’t have time
I am always tired
I do not know how
I do not have enough money
I do not feel support
Table 1.1. Possible ways to solve various barriers that are common during the Preparation Stage.
Barrier
I am not motivated
I lack willpower
I easily get discouraged
Table 1.2. Possible ways to solve various barriers that are common during the Action Stage.
Solution
Prioritize the activities and cut back some time from the non-essential
activities to be able to exercise.
Make a physical activity diary and analyze which part of the day you
have more energy and schedule your work-out around the period.
Read journals and articles on the best practices as well as ask people
who have successful at adopting the healthy behavior.
There are numerous exercise regimens that are not expensive such as
running and swimming.
Inform family and friends about the new behavior or join an activity
club that has the same interests.
Solution
Create a list of pros and cons of the positive behavior that will serve as
a reminder; Focus on changing the behavior instead of the outcome
and write a SMART goal.
Identify what triggers the back-slide and be conscious when it happen;
Implement a reward system.
Avoid negative self-talk and replace them with encouraging words.
(RBS Physical Education and Health Volume I)

My Analysis
Activity 2: On you own words! (Group Work)
Directions:
A. Form a group and answer the following questions.
B. Select one leader and one secretary.
C. The leader will present their answer to the class afterwards.

Questions: Answers:

1. In your own words,

define Physical Fitness?

2. Describe a person
who is physically Fit?
What does he eat?
What can he do?
 3. What are the
benefits of becoming
active and being
physically fit?

4. Is being physically fit

and healthy important?
Why or Why not?

My Reflection
Activity 3: Reflection!
Write you reflection to this quotes by Jim Rohn – “Take Care of your body, it is the only place you have to live.”
 Practice
Activity 4: Multiple choice.
Direction:
A. Identify and classify the pictures based on the components of health-related physical fitness. Encircle
the letter/s of the correct answer.
8. a. Body Composition
1. a. Body Composition
b. Cardiovascular endurance
b. Cardiovascular endurance
c. Flexibility
c. Flexibility
d. Muscular endurance
d. Muscular endurance
e. Muscular strength
e. Muscular strength

2. a. Body Composition 9. a. Body Composition

b. Cardiovascular endurance b. Cardiovascular endurance
c. Flexibility c. Flexibility
d. Muscular endurance d. Muscular endurance
e. Muscular strength e. Muscular strength
Activity 5: Rank!
Direction: The following statements are
3. a. Body Composition common
b. Cardiovascular endurance 10. a. reasons of people who do not
Body Composition
c. Flexibility
regularlyb. engage in physical
Cardiovascular activity. Rank the
endurance
d. Muscular endurance c. Flexibility
statements according to how much you agree
d. Muscular endurance
e. Muscular strength with them, with “1” being the best statement
e. Muscular strength
that describes you, and “7” for the statement
4. a. Body Composition that does not hold true for you.
b. Cardiovascular endurance
c. Flexibility _____ Exercise is hard and tiring.
d. Muscular endurance
e. Muscular strength
_____ I would rather do something else than
exercise.
_____ I think I do not look good when I
5. a. Body Composition exercise.
b. Cardiovascular endurance
c. Flexibility
_____ I do not have money to enroll in a gym.
d. Muscular endurance _____ My parents do not encourage me to
e. Muscular strength exercise.
_____ I have a very busy schedule.
_____ I do not know any sport or exercise.
(RBS Physical Education and Health Volume I)
6. a. Body Composition
b. Cardiovascular endurance
c. Flexibility
d. Muscular endurance
e. Muscular strength

7. a. Body Composition
b. Cardiovascular endurance
c. Flexibility
d. Muscular endurance
e. Muscular strength

My Portfolio
Activity 6: Print and paste!
Directions:

A. Print your recent picture and post it below.

B. Answer the following questions.

Paste your photo here!

Questions:
1. Of the two components of Fitness, in what area do you need to improve the most? How do you plan
to improve on them?
2. Do you consider yourself physically fit? Why or why not?
2. What will you do to improve and maintain your health and fitness?
3. How can you promote an active healthy lifestyle?
4. What are your top 5 barriers? Write specific ways on how you overcome these barriers.
Activity 3: Song or Poem!
A. Write and record a song or poem which focuses on “Importance of an Active Lifestyle”.
B. Use smart phone in recording.

My Learning Rubric
Physical Education and Health 1, Episode 1 - Exercise for Fitness: Physical Fitness

Name of Student: ________________________________________________ Date Submitted: _________________

Year and Section: ___________________________________ Course: _____________________________________
Needs
Learning Excellent Good Satisfactory
Improvement
Episodes 4 3 2
1
All activities were
All or nearly all Nearly all activities Fewer than half of
Learning done with outstanding
activities were done were done with activities were
Activities quality; activity
with high quality. acceptable quality. done
exceeds expectations.
Analysis questions Analysis questions
All questions were
Analysis questions were not answered were not
answered completely;
were completely. completely. answered.
Analysis in deepness answers;
Grammar and spelling Grammar and Grammar and
Praiseworthy
are good. spelling are spelling are
grammar and spelling.
acceptable. unacceptable.
Reflection
Reflection statements Reflection statements Reflection statements are
are depth and clear; are clear but not statements are unclear and
Reflections
supported by clearly supported by shallow, supported shallow and are
experiences. experiences. by experiences. not supported by
experiences.
Portfolio is complete,
Portfolio is complete, Portfolio is Analysis questions
clear, well-organized;
clear, well-organized complete; were not
most supporting
and all supporting; supporting answered.
Portfolio documentations are
documentations are documentations are Grammar and
available and logical
located in sections organized but are spelling are
and clearly marked
clearly designated lacking. unacceptable.
locations.
Submission Submitted two
Submitted before the Submitted on the Submitted a day
of Learning days or more after
deadline deadline after the deadline
Episode the deadline
 COMMENT/S: Over-all Score: Rating:

TRANSMUTATION OF SCORE TO GRADE/RATING

SCORE 20 19-18 17 16 15 14 13-12 11 10 9-8 7 – below
GRADE 95 93 91 89 87 85 83 81 75 77 75 - below

Signature of Teacher Date

Above Printed Name

Take home activity

Answer the following: (pre-exercise screening tool)

PRE-EXERCISE SCREENING TOOL

Name: _________________________________________________________ Date: __________________________

Date of Birth: ______________________ Year and Section: _______________ Male: Female:
AIM: to identify those individuals with a known disease, or signs symptoms of disease, who may be at the higher risk
of an adverse event during physical activity/exercise.
Put a check
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 have any other medical condition(s) that make take it dangerous for you to
participate in physical activity/exercise?

I believe that to the best of my knowledge, all of the information I have supplied within this tool is correct.

_____________________________________ ____________________
Parent/Guardian signature over printed name Date
References:
BOOKS
 Callo, Dajime. 2016. RBS Physical Education and Health Volume I. REX Printing Corporation, Inc.
 DEPED. Grade 7 Learner’s Materials.

INTERNET SOURCES
 http://www.Google.com.ph/physical+education+images